A beginner-friendly mobility exercise that primarily targets the lower back and obliques while gently stretching the spine and hips to improve spinal mobility, reduce tension, and enhance overall core flexibility.
Exercise Details
Level
Beginner
Primary Skill
Flexibility
Muscles
Primary
Back
Correct Form
1. Lie on the back with your legs fully extended and arms relaxed on the sides. 2. Pull your right knee to your chest. 3. Gradually let it fall over your left side. 4. Place your left hand on your right knee to hold it gently in place.
Common Mistakes
Don’t force your knee down to the ground, instead focus on keeping both shoulders flat.
Pro Tips
1. Turn your head to the right and fix your gaze on right hand. 2. Let your leg sink towards the floor without any force.
A beginner-friendly flexibility and relaxation exercise that primarily targets the lower back, hips, and shoulders while gently stretching the spine, reducing tension, and promoting overall relaxation and recovery.
A beginner-friendly flexibility and relaxation exercise that primarily targets the lower back, hips, and shoulders while gently stretching the spine, reducing tension, and promoting overall relaxation and recovery.
A beginner-friendly mobility exercise that primarily targets the spine and core while improving flexibility, relieving back tension, and enhancing overall posture and spinal control.
A beginner-friendly mobility exercise that primarily targets the spine and core while improving flexibility, relieving back tension, and enhancing overall posture and spinal control.
A beginner-friendly upper body exercise that primarily targets the upper back muscles, helping to release tension, improve mobility, and enhance overall posture and spinal alignment.
A beginner-friendly upper body exercise that primarily targets the upper back muscles, helping to release tension, improve mobility, and enhance overall posture and spinal alignment.
A beginner-friendly flexibility exercise that primarily targets the lower back and surrounding spinal muscles while helping to relieve tension, improve spinal mobility, and promote overall postural alignment.
A beginner-friendly flexibility exercise that primarily targets the lower back and surrounding spinal muscles while helping to relieve tension, improve spinal mobility, and promote overall postural alignment.
A beginner-friendly flexibility exercise that primarily targets the lower back and hips while helping to gently stretch the spine, reduce tension, and promote relaxation and improved posture.
A beginner-friendly flexibility exercise that primarily targets the lower back and hips while helping to gently stretch the spine, reduce tension, and promote relaxation and improved posture.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build posterior chain strength, improve hip stability, and support better posture and lower back health.
A beginner-friendly lower body exercise that primarily targets the glutes and hamstrings while helping to build posterior chain strength, improve hip stability, and support better posture and lower back health.
A beginner-friendly lower body and core exercise that primarily targets the quadriceps, glutes, and spinal erectors while improving postural stability, building leg strength, and enhancing overall balance and endurance.
A beginner-friendly lower body and core exercise that primarily targets the quadriceps, glutes, and spinal erectors while improving postural stability, building leg strength, and enhancing overall balance and endurance.
A beginner-friendly back-focused exercise that primarily targets the spinal erectors and upper back muscles while improving posture, increasing spinal mobility, and helping to relieve tension in the lower back.
A beginner-friendly back-focused exercise that primarily targets the spinal erectors and upper back muscles while improving posture, increasing spinal mobility, and helping to relieve tension in the lower back.
A beginner-friendly upper body mobility drill that targets the latissimus dorsi and surrounding muscles to relieve tension, improve shoulder mobility, and enhance overall upper body recovery and flexibility.
A beginner-friendly upper body mobility drill that targets the latissimus dorsi and surrounding muscles to relieve tension, improve shoulder mobility, and enhance overall upper body recovery and flexibility.
A beginner-friendly back and hip-opening exercise that primarily targets the hip flexors, quadriceps, and spinal erectors while improving spinal mobility, posture, and overall flexibility through a gentle backward bend.
A beginner-friendly back and hip-opening exercise that primarily targets the hip flexors, quadriceps, and spinal erectors while improving spinal mobility, posture, and overall flexibility through a gentle backward bend.
A beginner-friendly hip and groin stretch that primarily targets the inner thighs and hip flexors while promoting relaxation, improving hip mobility, and gently opening the lower body.
A beginner-friendly hip and groin stretch that primarily targets the inner thighs and hip flexors while promoting relaxation, improving hip mobility, and gently opening the lower body.
A beginner-friendly back-focused exercise that primarily targets the lower back, glutes, and posterior shoulders while strengthening the posterior chain, improving spinal stability, and enhancing overall posture.
A beginner-friendly back-focused exercise that primarily targets the lower back, glutes, and posterior shoulders while strengthening the posterior chain, improving spinal stability, and enhancing overall posture.
A beginner-friendly core and lower-body exercise that primarily targets the obliques, abdominals, glutes, and thighs while enhancing spinal mobility, improving balance, and building postural stability.
A beginner-friendly core and lower-body exercise that primarily targets the obliques, abdominals, glutes, and thighs while enhancing spinal mobility, improving balance, and building postural stability.
A beginner-friendly lower body mobility exercise that targets the inner thighs and hips while also engaging the core and spine, helping improve hip flexibility, enhance rotational mobility, and increase overall lower body control.
A beginner-friendly lower body mobility exercise that targets the inner thighs and hips while also engaging the core and spine, helping improve hip flexibility, enhance rotational mobility, and increase overall lower body control.
A beginner-friendly core and lower-body exercise that primarily targets the obliques, glutes, and legs while improving spinal mobility, balance, and overall trunk stability.
A beginner-friendly core and lower-body exercise that primarily targets the obliques, glutes, and legs while improving spinal mobility, balance, and overall trunk stability.
A beginner-friendly core and spinal mobility exercise that primarily targets the lower back and abdominal stabilizers while improving posture, enhancing spinal flexibility, and gently opening the chest and hip flexors.
A beginner-friendly core and spinal mobility exercise that primarily targets the lower back and abdominal stabilizers while improving posture, enhancing spinal flexibility, and gently opening the chest and hip flexors.
A beginner-friendly core and spine mobility exercise that primarily targets the obliques and lower back muscles while improving spinal flexibility, enhancing posture, and relieving tension through gentle rotational stretching.
A beginner-friendly core and spine mobility exercise that primarily targets the obliques and lower back muscles while improving spinal flexibility, enhancing posture, and relieving tension through gentle rotational stretching.
A beginner-friendly upper body and spine stretch that gently targets the shoulders, upper back, and chest while helping to improve spinal mobility, open the thoracic region, and promote relaxation through the entire back body.
A beginner-friendly upper body and spine stretch that gently targets the shoulders, upper back, and chest while helping to improve spinal mobility, open the thoracic region, and promote relaxation through the entire back body.
A beginner-friendly back-focused exercise that primarily targets the lower back and spinal erectors while gently opening the chest and shoulders, helping improve spinal mobility, posture, and core stability.
A beginner-friendly back-focused exercise that primarily targets the lower back and spinal erectors while gently opening the chest and shoulders, helping improve spinal mobility, posture, and core stability.
A beginner-friendly core-focused exercise that primarily targets the abdominals and hip flexors while helping to build foundational core strength, improve lower-body control, and enhance overall stability.
A beginner-friendly core-focused exercise that primarily targets the abdominals and hip flexors while helping to build foundational core strength, improve lower-body control, and enhance overall stability.
A beginner-friendly upper body stretch that primarily targets the back, shoulders, and arms while helping to release tension, improve flexibility, and promote relaxation through deep, controlled breathing.
A beginner-friendly upper body stretch that primarily targets the back, shoulders, and arms while helping to release tension, improve flexibility, and promote relaxation through deep, controlled breathing.
A beginner-friendly core and upper body exercise that primarily targets the obliques, shoulders, and back while improving spinal mobility, rotational stability, and overall postural control.
A beginner-friendly core and upper body exercise that primarily targets the obliques, shoulders, and back while improving spinal mobility, rotational stability, and overall postural control.
A beginner-friendly full-body relaxation exercise that gently releases tension throughout the entire body, helping reduce stress, improve body awareness, and enhance overall recovery and relaxation.
A beginner-friendly full-body relaxation exercise that gently releases tension throughout the entire body, helping reduce stress, improve body awareness, and enhance overall recovery and relaxation.
A beginner-friendly core and lower back exercise that gently targets the hip flexors and spinal muscles while helping to relieve lower back tension, improve digestion, and promote overall relaxation.
A beginner-friendly core and lower back exercise that gently targets the hip flexors and spinal muscles while helping to relieve lower back tension, improve digestion, and promote overall relaxation.
A beginner-friendly balance and flexibility exercise that primarily targets the hamstrings, hip flexors, and core while improving stability, postural control, and overall lower body mobility.
A beginner-friendly balance and flexibility exercise that primarily targets the hamstrings, hip flexors, and core while improving stability, postural control, and overall lower body mobility.
A beginner-friendly hip and thoracic mobility exercise that primarily targets the hips, glutes, and upper back while improving rotational flexibility, posture, and overall squat depth and control.
A beginner-friendly hip and thoracic mobility exercise that primarily targets the hips, glutes, and upper back while improving rotational flexibility, posture, and overall squat depth and control.
A beginner-friendly back and upper body exercise that primarily targets the spinal erectors, shoulders, and glutes while improving spinal mobility, building upper body and core strength, and enhancing overall posture and flexibility.
A beginner-friendly back and upper body exercise that primarily targets the spinal erectors, shoulders, and glutes while improving spinal mobility, building upper body and core strength, and enhancing overall posture and flexibility.
A beginner-friendly upper body mobility exercise that primarily targets the shoulders, upper back, and chest while improving thoracic spine rotation, relieving tension in the neck and upper back, and enhancing overall posture and flexibility.
A beginner-friendly upper body mobility exercise that primarily targets the shoulders, upper back, and chest while improving thoracic spine rotation, relieving tension in the neck and upper back, and enhancing overall posture and flexibility.
