StretchingFlexibilityHip
Pelvic Floor Stretch
This seated wide-leg forward fold targets the pelvic floor and adductors to release deep pelvic tension.
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Lower Back & Pelvis
Targeted exercises to relieve lower back pain, strengthen the pelvis and improve sacroiliac mobility. Ideal for sciatic pain and piriformis tension.
13 Articles
MobilizationFlexibilityLumbar
Spinal Mobilization (Cat-Cow)
The Cat-Cow spinal mobilization alternates flexion and extension of the spine on all fours to improve back movement fluidity.
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StretchingFlexibilityHip
Forward Fold Lotus
The forward fold lotus stretch loosens the adductors and lower back muscles through a gentle forward trunk flexion.
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StretchingFlexibilityLumbar
Supine Spinal Twist
The supine spinal twist improves spinal flexibility, stretches the obliques, and relieves tension built up in the lower back.
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MobilizationFlexibilityLumbar
Thoraco-Lumbar Junction Flexibility
This standing rotation exercise loosens the thoraco-lumbar junction, a frequently stiff transition zone between the thorax and lumbar spine.
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StretchingPain ReliefLumbar
Full Back Stretch - Child's Pose
Child's pose (Balasana) is a restorative full-body stretch that lengthens all back muscles and promotes deep relaxation.
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MobilizationPain ReliefLumbar
Sacroiliac Joint Unlocking
Sacroiliac joint unlocking technique using knee crossing to relieve lower back and pelvic pain.
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StretchingFlexibilityHip
Pigeon Pose
The pigeon pose deeply stretches the piriformis, psoas, and glutes to release hip and lower back tension.
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StretchingLumbarHip
Piriformis Stretch
Learn how to stretch the piriformis muscle in a supine figure-4 position to relieve sciatic pain and hip tension.
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StretchingLumbarHip
Psoas Stretch
The psoas stretch in a low lunge releases the primary hip flexor, often shortened by prolonged sitting.
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StretchingPain ReliefLumbar
Knees to Chest
The knees-to-chest stretch relieves lower back tension and gently decompresses the lower spinal vertebrae.
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RenforcementLumbarSciatica
Muscle Strengthening - Sciatica Prevention
This muscle strengthening program targets the glutes and back muscles to prevent sciatica episodes through alternating leg raises.
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RenforcementPostureLumbar
Pelvic Tilt
The pelvic tilt is a fundamental exercise for strengthening deep core muscles and relieving lower back pain.
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