Ten-Minute Standing Back Mobility
Complete ten equipment-free standing mobility blocks for the spine, hips, hamstrings, chest, and groin.
ORIGINAL VIDEO
Standing Back Mobility Exercises (10 Min Follow Along)
Complete English captions explicitly establish ten one-minute blocks and verify every movement, timer transition, separate lunge sides, balance option, and range-of-motion guidance.
Original video: Caroline Jordan · 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.
- 01Breath with Arm ReachHold · about 1 min
Inhale as both arms reach overhead and exhale as they lower, gradually expanding only a comfortable range.
- 02Standing Cat–CowHold · about 1 min
Hands on thighs, alternate lifting the chest and rounding the spine with the breath.
- 03Alternating Standing Side BendsHold · about 1 min
Press one hip sideways while the opposite arm arcs overhead, return to center, and switch.
- 04Standing Thoracic RotationsHold · about 1 min
Stand tall with hands behind the head and rotate the upper back side to side while hips face forward.
- 05Left Standing Lunge ReachHold · about 1 min
Step the left leg back into a supported lunge while the left arm reaches overhead, then step in and repeat.
- 06Right Standing Lunge ReachHold · about 1 min
Step the right leg back into a supported lunge while the right arm reaches overhead, then step in and repeat.
- 07Standing Hip-Hinge StretchHold · about 1 min
With hands on thighs and a long spine, hinge the hips back to stretch the hamstrings, then stand tall.
- 08Standing Chest and Back ExtensionHold · about 1 min
Reach overhead and gently open the chest into standing extension, or keep hands on hips for a smaller option.
- 09Wide-Stance Lunge RotationsHold · about 1 min
Take a wide stance, bend one knee and rotate toward it, rise, then alternate sides.
- 10Plié Hip OpenersHold · about 1 min
Turn toes out, lower into a shallow plié while pressing knees outward, then stand and optionally sweep arms overhead.
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
Move gently and use a wall or chair for balance. Reduce range or skip any movement that increases pain, dizziness, leg symptoms, tingling, or numbness.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.