#1 Knee Hug

To do the Knee Hug, lie on your back with your legs extended.

Bend your right knee and pull it gently toward your chest, wrapping your arms around your shin.

Hold for 20–30 seconds, then switch sides.
Repeat 2–3 times per leg to release lower back and hip tension.

#2 Knee Glide

To do the Knee Glide, sit on a chair with feet flat on the floor.

Slide one foot forward, straightening your knee, then slowly glide it back to the starting position.

Keep the movement smooth and controlled.
Repeat 10–15 times per leg, switching sides.

#3 Knee Hold

To do the Knee Hold, lie on your back with your legs extended.

Bend your right knee and hug it toward your chest, keeping the other leg relaxed on the floor.

Hold the position for 20–30 seconds, breathing deeply.
Switch sides and repeat 2–3 times per leg.

This helps relieve tension in the lower back and hips.

#4 Frog Stretch

To do the Frog Stretch, start on all fours with your knees wide apart and feet turned out.

Slowly slide your knees out as far as comfortable while lowering your hips back toward your heels.

Keep your forearms on the floor and your back flat.

Hold the position for 30–60 seconds, breathing deeply.
Repeat 2–3 times.

#5 Forward Fold

To do the Forward Fold, stand tall with your feet hip-width apart.

Slowly hinge at your hips and fold your upper body forward, letting your head and arms hang down.

Keep a soft bend in your knees if needed. Relax your neck.

Hold the position for 30–60 seconds, breathing deeply.
Repeat 2–3 times.

#6 Bear Crawl

To do the Bear Crawl, start on all fours with your hands under your shoulders and knees under your hips.
Lift your knees slightly off the ground, keeping your back flat and core tight.
Move your right hand and left foot forward at the same time, then switch sides.
Keep your hips low and movements controlled as you crawl forward.
Take 8 steps forward, then 8 steps back.

Repeat 2 rounds

#7 Side Plank

To do the Side Plank, lie on your side with your legs extended and stacked on top of each other. Place your elbow directly beneath your shoulder and keep your forearm flat on the mat.

Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Keep your top arm on your hip or reach it toward the ceiling for balance.

Hold the position for 20–30 seconds, then switch sides. Repeat 2 times per side.

#8 Bend Over

To do the Bend Over Stretch, stand with your feet hip-width apart and knees slightly bent. Keep your arms relaxed by your sides.

Slowly hinge at your hips and fold your upper body forward, letting your head and arms hang toward the floor. Avoid rounding your back too much.

Hold the stretch for 20–30 seconds. Slowly rise back up. Repeat this stretch 2–3 times.

#9 Spinal Roll

To do the Spinal Roll, stand tall with your feet hip-width apart and arms relaxed by your sides.
Slowly tuck your chin toward your chest and begin rolling down through your spine one vertebra at a time.
Let your arms and head hang at the bottom. Pause and take a breath.
Now slowly roll back up, stacking each vertebra until you're standing tall again.
Keep your movements slow and controlled throughout.

Repeat 5 times.

#10 Boat Pose

To do the Boat Pose, sit on the floor with your knees bent and feet flat.
Lean back slightly while keeping your spine long and chest lifted.
Now lift your feet off the ground, bringing your shins parallel to the floor.
Extend your arms straight forward at shoulder height, keeping your core tight.
Hold the position while balancing on your sit bones and breathing steadily.

Hold for 20–30 seconds. Repeat 2–3 times.

#11 Single Balance

To do the Single Balance Stretch, stand tall with your feet hip-width apart.
Shift your weight to your left leg and lift your right knee toward your chest.
Grab your right shin or ankle with both hands and gently pull it closer.
Keep your standing leg slightly bent and your core engaged for balance.
Hold the stretch for 20–30 seconds, then switch sides.

Repeat 2 times per leg.

#12 Butterfly Stretch

To do the Butterfly Stretch, sit on the floor with your back straight and knees bent.
Bring the soles of your feet together in front of you and let your knees drop to the sides.
Hold your feet with both hands and gently press your knees toward the ground.
Keep your spine tall and avoid rounding your back.
Breathe deeply as you hold the stretch for 30 seconds.

Repeat 2 times.

#13 Core rock

To do the Core Rock, sit on the floor with your knees bent and feet flat.
Lean back slightly, lift your feet off the ground, and hold your shins or extend your arms forward.
Engage your core and gently rock back onto your lower back, then rock forward to the starting position.
Keep your core tight and movements controlled to avoid using momentum.

Repeat 10 times.

#14 Lizard Reach

To do the Lizard Reach Stretch, start in a low lunge position with your right foot forward and both hands inside your right foot.
Lower your left knee to the ground and keep your hips sinking forward.
Now, reach your right arm up toward the ceiling, twisting your torso to open your chest.
Hold the reach briefly, then return your hand to the ground.

Repeat this reach 5 times, then switch sides.

#15 Hip Hug

To do the Hip Hug Stretch, lie flat on your back with both legs extended.
Bend your right knee and gently pull it toward your chest using both hands, hugging it close to your body.
Keep your left leg straight and your lower back pressed into the floor.
Hold the stretch for 15–30 seconds, then switch legs.

Repeat 2–3 times per side.