Ten-Move Lower Back and Hip Mobility
Move gently through spinal, hip, hamstring, glute, and hip-flexor mobility, then finish with knees-to-chest and bridge lifts.
ORIGINAL VIDEO
10 Min Mobility For FAST Lower Back Pain Relief! [PT GUIDED]
The source description lists all ten movements, and complete English captions verify the same order, approximately one-minute blocks, bilateral changes, positioning, and range-reduction guidance.
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.
- 01Cat–CowHold · about 50 sec
On hands and knees, alternate rounding the spine upward and gently opening it downward with your breath.
- 02Lateral Child’s-Pose ReachesHold · about 50 sec
Sit toward the heels, then walk both hands to one side and the other for a lateral child’s-pose reach.
- 0390/90 Hip SwitchesHold · about 50 sec
Sit tall with knees bent and rotate both knees side to side into alternating 90/90 hip positions.
- 0490/90 Hamstring ReachesHold · about 50 sec
From the 90/90 position, straighten the front knee as comfortable and hinge toward the leg for a hamstring reach.
- 05Thread-the-Needle RotationsHold · about 50 sec
From all fours, slide one arm under the body, rotate the upper back, then switch sides halfway.
- 06Rocking Hip-Flexor StretchHold · about 50 sec
In a half-kneeling stance, tuck the pelvis and rock forward and back through a comfortable hip-flexor stretch.
- 07Supine Figure-Four StretchHold · about 50 sec
Lie back, cross one ankle over the opposite knee, draw the legs inward, and switch sides halfway.
- 08Supine Lumbar RotationsHold · about 50 sec
Lie with knees bent and slowly lower both knees from side to side without forcing the range.
- 09Knees-to-Chest MobilityHold · about 50 sec
Draw both knees toward the chest, ease away, and repeat gently.
- 10Bridge Mobility LiftsHold · about 50 sec
Press through the feet, lift the hips into a comfortable bridge, then lower with control.
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SAFETY
Choose comfort and control first
Use a comfortable, pain-free range. Reduce range or skip any movement that increases back or leg symptoms. Seek professional assessment for trauma, progressive weakness, numbness, bowel or bladder changes, or persistent severe pain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.