Routine · 12 minutes · beginner
12-Minute Maintenance Routine
Once you are pain-free. Mobility plus stabilisation to prevent recurrence.
Best for: No current pain, want to stay that way. Daily routine.
What you'll do
- 01Cat-Cow60s
Mobility warm-up
- 02Child's Pose45s
Decompression
- 03Knee-to-Chest Stretch30s each side
Targeted release
- 04Supine Spinal Twist40s each side
Rotation mobility
- 05Sphinx Pose45s
Counter daily flexion
- 06
Stability foundation
- 07
Glute activation
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.