11/01/2026
1. Cat–Cow Stretch (Spinal Mobility)
Targets: Entire spine, back muscles
How to do it:
Get on your hands and knees in a tabletop position.
Inhale — arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
Exhale — round your spine, tucking your chin to your chest (Cat Pose).
Repeat slowly for 8–10 cycles.
2. Child’s Pose
Targets: Lower back, hips, shoulders
How to do it:
Kneel on the floor, big toes touching and knees apart.
Sit back onto your heels and stretch your arms forward, lowering your chest toward the floor.
Hold for 30–60 seconds, breathing deeply.
3. Seated Spinal Twist
Targets: Upper and lower back, spine
How to do it:
Sit cross-legged or with one leg extended.
Cross your right foot over your left thigh.
Place your left elbow outside your right knee and twist gently to the right.
Hold 20–30 seconds, then switch sides.
4. Knees-to-Chest Stretch
Targets: Lower back, hips
How to do it:
Lie on your back.
Hug one or both knees toward your chest.
Gently rock side to side if it feels good.
Hold for 30–60 seconds.
5. Standing Forward Bend
Targets: Hamstrings, lower back
How to do it:
Stand with feet hip-width apart.
Slowly fold forward from your hips, letting your upper body hang.
Keep knees slightly bent.
Hold 30 seconds, then slowly roll back up.
6. Cobra Stretch
Targets: Lower back, spine, abdominals
How to do it:
Lie face down, palms under shoulders.
Press into your hands to lift your chest off the ground.
Keep your hips down and look slightly upward.
Hold 15–30 seconds, repeat 2–3 times.
Always seek advice from your Osteopath. You can book online using this link :
https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings
