A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

A kneeling lunge hold that opens the front hip and trains steady lower-body control.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point both hips forward.
3. Lift your chest and let your hips sink gently forward.
4. Hold and breathe slowly without bouncing.
5. Release with control, then switch sides.

A unilateral isometric stretch for your hamstrings and calves.

1. Start in a half split with one leg forward and one back.
2. Hinge at the hips and fold over the front leg.
3. Hold the stretch and breathe steadily.
4. Finish your hold, then switch sides.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A floor hip stretch for the front-leg glutes and outer hip while opening the back hip.

1. Start on hands and knees, then bring one knee toward the same-side wrist.
2. Angle your front shin across the mat and slide the other leg back.
3. Square your hips forward and lower onto your hands, forearms, or a support.
4. Hold the stretch and breathe slowly.
5. Come out carefully, then switch sides.

A seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. Hold the position and breathe slowly.

A deep split stretch held on one leg at a time to train hip mobility and control.

1. Start in a lunge with one leg forward and one back.
2. Lower into your split as far as you can control.
3. Hold still and breathe slowly.
4. Keep your torso tall and hips square.
5. Hold, then switch sides.