Complete Spine and Hip Stretch
Move from two gentle neck stretches into thoracic extension and rotation, cat-cow, supine rotation, a figure-four stretch, and a kneeling hip-flexor reach.
ORIGINAL VIDEO
Unlock Your Spine! Complete Stretching Routine [Follow Along]
The source is a full-spine routine with eight named stretches. Its description lists the complete sequence, and captions provide the bilateral order, setup, duration, and four-repetition thoracic rotation dose.
Original video: Tone and Tighten · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Upper-Trapezius Stretchabout 1 min
Tilt one ear toward the shoulder and use only light hand pressure for 30 seconds per side.
- 02Levator-Scapulae Stretchabout 1 min
Turn about 45 degrees, look toward the pocket, and hold gently for 30 seconds per side.
- 03Supported Thoracic Extension Stretchabout 1 min
Kneel with the hands supported and let the chest lower for two comfortable 30-second holds.
- 04Quadruped Thoracic Rotation4 reps · about 1.1 min
Reach under the body, then rotate the same arm toward the ceiling for four slow repetitions per side.
- 05Cat-Cowabout 1 min
Alternate a three-second rounded position with a comfortable extended position for 60 seconds.
- 06Supine Lumbar Rotation Stretchabout 40 sec
Cross one bent knee over the body and hold for 20 seconds on each side.
- 07Supine Figure-Four Stretchabout 1 min
Cross the ankle over the opposite knee and draw the legs in for 30 seconds per side.
- 08Half-Kneeling Hip-Flexor Side Reachabout 1 min
Lunge from half kneeling and reach overhead and sideways for 30 seconds per side.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Keep every stretch comfortable and avoid pulling firmly on the head or chasing spinal pops. Use a stable chair, couch, or bed for the supported extension. Stop for pain, numbness, dizziness, or joint pinching.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.