Routine · 5 minutes · beginner
5-Minute Beginner Routine
Six gentle stretches for general lower-back tightness. No mat strictly required.
Best for: First-time visitor, generally tight, no acute pain
What you'll do
- 01Knee-to-Chest Stretch30s each side
Open with gentle decompression
- 02Child's Pose45s
Settle into the low back
- 03Cat-Cow45s
Wake up spinal motion
- 04Supine Spinal Twist35s each side
Address QL tightness
- 05
Engage the deep stabilisers
How the timer works
When you hit start, the timer reads out each step. Three-second get-ready, the hold (with a ten-second warning), five-second rest, then onto the next move. You can pause, skip, or restart at any time. The voice can be muted from the top right of the timer.
If anything starts shooting down a leg, stop. That's nerve root irritation, not the stretch helping. Switch to the acute routine and see a physiotherapist if it persists past 48 hours.