Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Cat-Cow to Child's Pose
2 sets · 6 reps · 10s rest
Move through a few cat-cows, then rest back into child's pose. Let the spine warm up gradually.
Steps
Start on hands and knees.
Move through a few cat-cows.
Round and arch gently.
Sit hips back into child's pose.
Breathe and rest.
Cues
Move gently.
Hips rest back.
Breathe slow.
Common mistakes
Forcing the spine range.
Rushing into the rest.
Ignoring knee discomfort.
2. Low Lunge Reach
1 set · 30s hold · 10s rest · both sides
Step into a low lunge, squeeze the back glute, and reach the same-side arm overhead.
Steps
Step into a low lunge.
Support hands if needed.
Squeeze the back-side glute.
Reach the same-side arm overhead.
Hold with the lower back easy.
Cues
Back glute on.
Reach tall.
Back easy.
Common mistakes
Arching the lower back.
Forcing hips low.
Losing glute tension.
3. Pilates Toe Tap
2 sets · 8 reps · 15s rest · both sides
Lie on your back and tap one toe down at a time. Keep the ribs and pelvis steady.
Steps
Lie on your back.
Bring knees over hips.
Keep ribs and pelvis steady.
Tap one toe toward the floor.
Return and switch sides.
Cues
Ribs steady.
Tap lightly.
One leg at a time.
Common mistakes
Arching the lower back.
Dropping the foot hard.
Moving too fast.
4. Side-Lying Leg Lift
2 sets · 10 reps · 15s rest · both sides
Lift the top leg with control while the pelvis stays stacked. Use a small range.
Steps
Lie on your side.
Stack hips one over the other.
Keep the top leg long.
Lift the top leg in a small range.
Lower slowly.
Cues
Hips stacked.
Small lift.
Control down.
Common mistakes
Rolling the pelvis backward.
Lifting too high.
Tensing the lower back.
5. Supine Twist
1 set · 35s hold · 10s rest · both sides
Finish by letting knees fall to one side. Keep shoulders relaxed and breathe into the ribs.