Mobility – hips and back
MobilityBeginner7 exercisesabout 15 min
For desk days. Hold 30–45 seconds per side, breathe calmly and do not push into pain.
Exercises
Cat-Cow1 sets × 1090/90 Hold1 sets × 30 s/sidaKneeling Hip Flexor Stretch1 sets × 30 s/sida
Pigeon Stretch1 sets × 30 s/sida
Supine Spinal Twist1 sets × 30 s/sida
Happy Baby Pose1 sets × 30 s
Child's Pose1 sets × 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
More workouts: Mobility
Pelvic floor and mobility – pregnancy and afterFifteen minutes recommended daily during and after pregnancy: pelvic floor contractions with relaxation betwee
Morning mobility – 8 minutesA gentle flow that wakes up back, hips and shoulders. Move with the breath, no holds over 30 seconds.
Mobility – shoulders, chest and neckOpens you up after screen time and pressing days. Hold 30 seconds, drop the shoulders away from the ears.
Mobility – legs after running and powerwalksCalves, quads, hamstrings and glutes once you are home. 30 seconds per side is enough.
Mobility – whole bodyAfter a workout or on a quiet day. Hold each position 30 seconds and breathe.