1 of 10

Back Mobility Flow

Jessica Obiedzinski, MS, ATC, LAT, TSAC-F, RYT 200

2 of 10

1. Single Leg to Chest�

  • Lie flat on your back
  • Slowly bring one leg up toward your chest
  • Hold for 30 second
  • Release leg and slowly bring oppose leg to your chest

​

3 of 10

2. Double Leg to Chest�

  • Slowly bring both legs toward your chest
  • Your lower back should be pressing into the ground
  • Hold for 30 seconds
    • Option to rock from side to side to massage out lower back

​

4 of 10

3. Piriformis Stretch/Figure4�

  • Cross one leg over the other
  • Reach hands behind uncrossed leg and pull toward chest
  • Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale
  • Repeat on the opposite side

​

5 of 10

4. Lying Trunk Rotation �

  • Roll out your side
  • Hips and knees at 90 degrees and arms extended out in front of you
  • Slowly rotate your torso to bring your upper arm toward the ground on the opposite side of your body
  • Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale
  • Repeat on the opposite side

​

6 of 10

5. Cobra Pose�

  • Roll onto your stomach
  • Keep your hips on the ground and your toes pointed out behind you
  • Push up with your arms until your chest is pointed forward and your arms are straight, keeping your hands under shoulders
    • If you are unable to straighten your arms, you can perform the pose resting on your elbows
  • Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale

​

7 of 10

6. Child’s Pose�

  • Keeping your toes pointed backwards, bring your butt to your heels
  • Lean forward, keeping your butt on your heels and letting your head drop between your arms
  • Reach as far forward as possible
  • Breathe deeply, holding for 30 seconds, attempting to move deeper into the stretch with each exhale

​

8 of 10

7. Cat/Cow�

  • From Child’s pose, rock forward onto your hands and knees, starting with a flat back
  • On your inhale, drop your stomach down, bringing your head and tailbone up
  • On your exhale, round your back, bringing your head and tailbone down
  • Repeat 10x

​

9 of 10

8. Kneeling Trunk Rotation �

  • Flatten your back, keeping your knees under your hips and your hands under your shoulders
  • Bring your hand up to your head and rotate at your lower back, while bringing your elbow upwards
  • Then, return your elbow to the downward starting position
  • Repeat three times, each up and down movement should take a count of 5 seconds, attempt to move deeper into the stretch on each repetition
  • Repeat on opposite side

​

10 of 10

9. Lunging Trunk Rotation�

  • Move one leg forward, keeping your knee bent
  • Place hands next to the arch of your foot
  • Move opposite leg back into a lung position
  • Slowly lower your shoulder that is closest to your bent leg toward the ground until your forearm is parallel to the ground
  • Then move that arm upwards, straightening your elbow until you hand is point toward the sky
    • Make sure you are reaching through your fingertips, creating a long line from your hand on the ground, through your shoulders, and up toward pointing fingers
  • Repeat three times, each up and down movement should take a count of 5 seconds, attempt to move deeper into the stretch on each repetition

​