Lower back · shoulders · hips · hamstrings & calves
Four focused mini-sequences to build strength where you're weak and release where you're tight.
Do them whole, or pull the two or three poses that matter today. Move with the breath; hold 5 breaths or 30–60 seconds;
never force a stretch. Warm up with Cat–Cow first, and finish lying down for a minute.
A strong lower back is built by strengthening the deep core and glutes, not by stretching the back alone.
These poses teach the spine to stay long and supported under load — the real protection for a sitting spine.
Strengthening & Opening the Shoulders
stability + mobility
Sitting rounds the shoulders forward and down. You want both: strength to hold them back and mobility so they can move.
Strengthen the upper back, then open the chest and the joint.
Loosening the Hips
release
Sitting shortens the hip flexors and glues the hips shut. These poses open the hips in every direction —
front, outer, and inner. Breathe into the tightness; never push into pain.
Hamstrings & Calves
release + length
Tight hamstrings pull the pelvis under and load the lower back; tight calves limit everything above them.
Lengthen both — gently, with bent knees allowed — and let the back follow.