Standing
Beginner

Back & Spine Relief

Relieve tension in your back and spine with gentle stretches and mobility movements.

  • 8 min 15 sec
  • 11 movements
  • No equipment
  • Difficulty 1–3/5
Focus zonesShouldersNeckBackLegsCoreFull body

The complete sequence

  1. Shoulder Roll

    Difficulty 1/5Clarity 4/530 sec

  2. Gentle Head Rotations

    Difficulty 1/5Clarity 5/530 sec

  3. Owl Neck Turn

    Difficulty 1/5Clarity 5/530 sec

  4. Lower Back Wave

    Difficulty 2/5Clarity 5/530 sec

  5. Grounded Twist Flow

    Difficulty 3/5Clarity 4/530 sec

  6. Standing Waist Twist Left

    Difficulty 2/5Clarity 5/530 sec

  7. Standing Waist Twist Right

    Difficulty 2/5Clarity 5/530 sec

  8. Forward Bend Stretch

    Difficulty 2/5Clarity 3/530 sec

  9. Reach for Stars

    Difficulty 2/5Clarity 5/530 sec

  10. Energy Return Movement

    Difficulty 1/5Clarity 4/530 sec

  11. Grounded Closing Stand

    Difficulty 1/5Clarity 5/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other standing sequences from the app. Open each preview to compare the movements and difficulty before starting.