All courses
Members area
You're in. Welcome.
The Fantastic 5 for the Back
Your guided exercise flow to support lower back mobility, posture, and grounded movement.
Guided video
Move with me.
The flow
Five gentle steps.
About 5 minutes a day. Practise barefoot, breathe softly, and move only as far as feels good.
1
Cat–Cow Flow
1 minOn all fours, alternate gently arching and rounding the spine with your breath.
2
Pelvic Tilts
1 minLying on your back, slowly tilt the pelvis. Find the rhythm of subtle movement.
3
Knee-to-Chest
1 minDraw one knee softly toward the chest, then the other. Lengthen the lower back.
4
Supine Twist
1 minLet the knees fall to one side, gaze the opposite way. Breathe into the stretch.
5
Rest & Reset
1 minLie still. Feel the support of the ground. Let the breath slow naturally.
Practise at your own pace
No pressure, no rush. Your body sets the rhythm.
Move gently, daily
A few minutes a day, done consistently, creates change.
Listen, don't push
Comfort over intensity — always.
A gentle reminder