This 10-minute mobility routine works on your hips and lower back, the areas that tend to feel stiff after a lot of sitting. You can do it on a rest day, after a workout or at the end of a long day at a desk.
Workout Routine Examples
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Hip and Lower Back Mobility Routine Example
About 10 minutes, for days you sit a lot.
| Move | Amount | What it helps |
|---|---|---|
| Cat-cow | 10 slow reps | Moves your whole spine, one section at a time. |
| Half-kneeling hip flexor stretch | 2 × 30 sec per side | The front of your hips, which get tight from sitting. |
| 90/90 hip switch | 6 per side | Turning your hips in and out. |
| Figure-four glute stretch | 30 sec per side | Your glutes and the outside of your hips. |
| Lying hamstring stretch | 30 sec per side | The back of your thighs. A towel or strap around your foot helps. |
| Child's pose | 30 to 45 sec | Your lower back and hips. A good way to finish. |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
Want to track your workouts?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you sit for most of the day and your hips feel tight when you stand up
- you have about 10 minutes, after a workout or on a rest day
- you'd like gentle moves you can do on the floor at home
If your upper back and shoulders feel stiff too, the shoulder and upper back mobility example pairs well with this one. Right before lifting, a short lower body warm-up fits better than long stretches.
About this example
Every move here is slow and gentle. A good stretch feels like a pull, not pain, and you can ease off whenever you like.
If you do a routine like this a few times a week, your hips may feel looser after a few weeks. Doing it after your workout or on rest days keeps the longer stretches away from your heavy lifts.
Common questions
Will this fix lower back pain?
No, it isn't a treatment for pain. If you have back pain, especially pain that shoots down a leg or doesn't get better, see a doctor or physical therapist.
How often can I do it?
As often as you like. A few times a week is a common starting point.
What equipment does this use?
Only the floor and something soft under your knees, like a yoga mat or a folded towel.
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