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
2 sets · 8 reps · 10s rest
Move slowly between rounding and arching. Use the breath to make the spine feel easier.
Steps
Start on hands and knees.
Round the back slowly.
Gently arch the back.
Match the movement to breath.
Keep the range easy.
Cues
Breath leads.
Spine easy.
No forcing.
Common mistakes
Rushing the movement.
Forcing deep range.
Shrugging shoulders.
2. Half Split
1 set · 35s hold · 10s rest · both sides
From a low lunge, shift hips back and partly straighten the front leg. Hinge from the hips.
Steps
Start from a low lunge.
Shift hips back.
Partly straighten the front leg.
Hinge from the hips.
Keep the spine long.
Cues
Hips move back.
Long spine.
Gentle hamstring.
Common mistakes
Locking the front knee.
Rounding the back hard.
Pulling into sharp pain.
3. Down Dog Pedal
2 sets · 8 reps · 10s rest · both sides
Alternate bending knees in a down-dog shape. Keep the hamstring stretch gentle and moving.
Steps
Start in a down-dog shape.
Bend one knee.
Let the opposite heel lower gently.
Alternate sides slowly.
Keep the stretch moving.
Cues
Alternate knees.
Heels gentle.
Keep moving.
Common mistakes
Forcing straight legs.
Collapsing into wrists.
Pushing through nerve symptoms.
4. Reclined Hamstring Stretch
1 set · 40s hold · 10s rest · both sides
Lie on your back and hold behind one thigh. Straighten the knee only as far as comfortable.
Steps
Lie on your back.
Hold behind one thigh.
Straighten the knee only as comfortable.
Keep the other leg relaxed.
Hold, then switch sides.
Cues
Hold behind thigh.
Knee soft.
Gentle stretch.
Common mistakes
Locking the knee hard.
Pulling into sharp pain.
Lifting the head and neck.
5. Supine Twist
1 set · 35s hold · 10s rest · both sides
Let knees fall to one side and breathe into the ribs. Keep both shoulders relaxed.