{"id":9,"title":"Flexibility","slug":"flexibility","created_at":"2026-01-20 08:00:18","updated_at":"2026-01-20 08:00:18","created_by":1,"updated_by":1,"videos":[{"id":8,"publisher_id":11,"video_id":"DxIeqiyYZkQ","title":"6 exercises to relieve back pain in 9 minutes","description":"Follow a physical therapist\u2019s 9-minute routine with six easy exercises to stretch, strengthen, and stabilize your lower back and hips at home.","length":11,"published_at":"2021-02-11","created_by":1,"updated_by":1,"created_at":"2026-01-20 08:45:28","updated_at":"2026-01-25 14:40:35","start_time":null,"content":"

This nine-minute lower back routine features six simple exercises designed to reduce pain, relieve tension, and improve mobility. Each movement is easy to follow and requires minimal space, making it perfect to do at home.<\/p>\n

Consistency is key - doing these stretches and strengthening exercises regularly can help your lower back feel better, improve posture, and prevent discomfort over time.<\/p>\n\n

Lumbar Rotation Stretches<\/h3>\n
Time: 20 seconds per side<\/p>\n
Lie on your back with knees bent and let them fall to one side while keeping shoulders grounded. Repeat to the other side. This opens up the lower back and hips, loosens tight muscles, and introduces gentle spinal rotation.<\/p>\n\n

Piriformis Stretch<\/h3>\n
Time: 20 seconds per side<\/p>\n
Cross one leg over the other and pull the knee toward your chest. This stretches the deep hip rotator, the piriformis, which often contributes to lower back tension when tight.<\/p>\n\n

Hamstring Stretch<\/h3>\n
Time: 20 seconds per side<\/p>\n
Grab behind one knee and straighten the leg up toward the ceiling. This stretch targets the hamstrings, which attach to the pelvis and influence lower back posture, helping to reduce strain and improve flexibility.<\/p>\n\n

Posterior Pelvic Tilt<\/h3>\n
Time: 1 minute<\/p>\n
Lie on your back with knees bent and rock your hips backward to press your lower back into the floor, then tilt forward to lift the back. This controlled motion mobilizes the spine safely and strengthens the core.<\/p>\n\n

Glute Bridges<\/h3>\n
Time: 30\u201360 seconds<\/p>\n
Lie on your back with knees bent, squeeze glutes, and lift hips toward the ceiling. Focus on glute engagement rather than hamstrings. Strengthening the glutes helps support the lower back and reduces strain.<\/p>\n\n

Bird Dogs<\/h3>\n
Time: 30\u201360 seconds<\/p>\n
On all fours, extend one arm forward while extending the opposite leg back, alternating sides. This exercise stabilizes the spine, strengthens the lower back, and coordinates upper and lower body control for improved posture and core stability.<\/p>","summary":null,"publisher":{"id":11,"title":"Tone and Tighten","slug":"tone-and-tighten","channel_id":"@toneandtighten","started_at":"2013-12-06"},"tags":[{"id":9,"title":"Flexibility"},{"id":10,"title":"Pain relief"}]},{"id":9,"publisher_id":14,"video_id":"djWz9xQmiWw","title":"90 degree shoulders workout | Fix rounded shoulders & hunchback","description":"Correct rounded shoulders and improve posture with this 10-exercise, 10-minute workout. Strengthen your back, shoulders, and chest anywhere, anytime.","length":11,"published_at":"2020-12-27","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:08:14","updated_at":"2026-02-05 12:39:19","start_time":null,"content":"

Elbows to Side<\/h3>\n
Time: 50 seconds<\/p>\n
Place your fingers behind your head and open your elbows wide to the sides as you squeeze your shoulder blades together. Keep your chest open and neck relaxed. This movement helps open the chest and strengthen the upper back to improve posture.<\/p>\n\n

Shoulder Rotation<\/h3>\n
Time: 50 seconds<\/p>\n
Rotate your shoulders in large, controlled circles. Focus on smooth movement and switch directions halfway through. This exercise improves shoulder mobility and reduces stiffness.<\/p>\n\n

Back Squeeze<\/h3>\n
Time: 50 seconds<\/p>\n
Pull your elbows back as far as you can while squeezing your shoulder blades together. Keep your chest lifted and shoulders relaxed. This exercise strengthens the muscles that support proper posture.<\/p>\n\n

Wall Slide<\/h3>\n
Time: 50 seconds<\/p>\n
Stand with your back flat against the wall and slide your arms up and down. Keep your core engaged and avoid arching your lower back. Wall slides improve shoulder mobility and posture alignment.<\/p>\n\n

Arms Raise<\/h3>\n
Time: 50 seconds<\/p>\n
Lift your elbows up high, then slowly lower them back down with control. Keep your movements smooth and shoulders relaxed. This exercise builds shoulder strength and endurance.<\/p>\n\n

Pigeon Up & Down<\/h3>\n
Time: 50 seconds<\/p>\n
Twist one arm under the other so your palms face each other. Lift your arms up as high as you can, then lower them back down. Switch arms halfway through. This movement improves shoulder flexibility and releases tension.<\/p>\n\n

Straight Arms Open<\/h3>\n
Time: 50 seconds<\/p>\n
Start with your palms together in front of your chest, then open your straight arms wide behind you. Squeeze your shoulder blades together as you move. This exercise opens the chest and strengthens the upper back.<\/p>\n\n

Back Reach<\/h3>\n
Time: 50 seconds<\/p>\n
Reach one arm over your shoulder and the other up from below, trying to touch your hands behind your back. Hold briefly, then switch sides. This stretch improves shoulder mobility over time.<\/p>\n\n

Superman Hold<\/h3>\n
Time: 50 seconds<\/p>\n
Lie face down with your palms together behind your back. Lift your chest, head, and feet off the floor while squeezing your shoulder blades. Lower down and lift again with control. This exercise strengthens the back and supports posture.<\/p>\n\n

Reverse Plank<\/h3>\n
Time: 50 seconds<\/p>\n
Lift your body into a straight line using your palms and heels, keeping your hips and chest lifted. You can also choose a seated option by pushing through your palms and lifting your chest. This exercise strengthens the full body while reinforcing good posture.<\/p>","summary":"Correct rounded shoulders and improve posture with this 10-minute workout. Ten simple exercises strengthen your back, shoulders, and chest, increase mobility, and can be done anywhere, helping you stand taller and feel more confident.","publisher":{"id":14,"title":"emi wong","slug":"emi-wong","channel_id":"@EmiWong","started_at":"2014-02-11"},"tags":[{"id":9,"title":"Flexibility"}]},{"id":14,"publisher_id":14,"video_id":"jXm0y-csiuE","title":"10 minute exercise & stretch for shoulders, neck & the collarbone area","description":"10-minute collarbone workout: 10 exercises, 45s each, to strengthen shoulders, chest, and upper back while improving posture and collarbone definition.","length":11,"published_at":"2020-08-05","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:00:03","updated_at":"2026-01-25 10:19:28","start_time":null,"content":"
This 10-minute workout is designed to enhance the visibility of your collarbones while improving posture and stretching your upper body. You can do these exercises standing, sitting, or even lying in bed. Each move lasts 45 seconds with a 15-second rest in between. Consistency is key - doing this daily will give the best results.<\/p>\n\n

Shoulder Shrug<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your waist and lift your shoulders up and down as high as you can. This exercise engages your traps and upper shoulders, helping to create definition along the collarbone and improving shoulder mobility.<\/p>\n\n

Chest Fly<\/h3>\n
Time: 45 seconds<\/p>\n
Keep your elbows bent at 90 degrees pointing upward. Move your elbows out to the sides and back, opening your chest and squeezing your shoulder blades together. This strengthens the chest and upper back, promoting better posture and collarbone definition.<\/p>\n\n

Triangle Fly<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your head, elbows bent, and open your elbows to the side and back while pushing your chest out and squeezing your shoulder blades. This variation targets the upper back and chest differently, enhancing collarbone visibility and upper body strength.<\/p>\n\n

Head Tilt<\/h3>\n
Time: 45 seconds<\/p>\n
Gently tilt your head to one side, feeling a stretch along the opposite side of your neck down to your collarbone. Hold for 22 seconds, then switch sides. This stretch relieves neck tension and improves flexibility around the collarbone area.<\/p>\n\n

Arm Circle<\/h3>\n
Time: 45 seconds<\/p>\n
Place your hands on your shoulders and rotate your arms in large circles. Switch direction after 22 seconds. This exercise warms up the shoulders, engages upper back muscles, and improves range of motion, which helps define the collarbone.<\/p>\n\n

Bicep Stretch<\/h3>\n
Time: 45 seconds<\/p>\n
Pull one arm across your chest, feeling a stretch from the bicep up to the collarbone. Hold for 22 seconds and switch. This stretch loosens the arms and chest while gently engaging the upper back, helping posture and collarbone appearance.<\/p>\n\n

Back Stretch<\/h3>\n
Time: 45 seconds<\/p>\n
Interlace your fingers behind your back and pull your hands away from your body, squeezing your shoulder blades together and opening your chest. This move strengthens the upper back and stretches the chest, improving posture and highlighting the collarbone area.<\/p>\n\n

Prayer Reach<\/h3>\n
Time: 45 seconds<\/p>\n
Bring your palms together above your head and reach upward as high as possible, lengthening your entire body. Feel the stretch from your arms to shoulders, neck, and collarbone. This stretch elongates the upper body and improves shoulder and chest flexibility.<\/p>\n\n

Back Squeeze<\/h3>\n
Time: 45 seconds<\/p>\n
Hands on your waist, elbows back, squeeze your shoulder blades together as you move your elbows backward. Often called the \u201cchicken move,\u201d this exercise strengthens the upper back and improves posture, enhancing collarbone visibility.<\/p>\n\n

Side Drop<\/h3>\n
Time: 45 seconds<\/p>\n
Raise your arms above your head, then bend one elbow up and the other down, dropping to one side. Alternate sides after 22 seconds. This final move engages the shoulders, obliques, and upper chest, giving a final stretch and helping define the collarbone area.<\/p>","summary":null,"publisher":{"id":14,"title":"emi wong","slug":"emi-wong","channel_id":"@EmiWong","started_at":"2014-02-11"},"tags":[{"id":9,"title":"Flexibility"},{"id":10,"title":"Pain relief"}]},{"id":19,"publisher_id":7,"video_id":"oGv3b1lInEE","title":"Gentle workout for lazy people!","description":"Lazy Days are very common, but I know some people like me feel a little guilty if they don't move a single muscle even for just a day. Fear not, I've got you covered.","length":14,"published_at":"2017-07-26","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:24:48","updated_at":"2026-01-20 10:24:48","start_time":null,"content":null,"summary":null,"publisher":{"id":7,"title":"Lazy Dancer Tips","slug":"lazy-dancer-tips","channel_id":"@lazydancertips","started_at":"2016-05-03"},"tags":[{"id":9,"title":"Flexibility"}]},{"id":22,"publisher_id":10,"video_id":"hf4lYSg1XpI","title":"Do these 5 exercises every morning - 5 minute mobility & stretch routine","description":"A quick morning exercise session is great to start your day. A simple exercise routine can get your blood circulating to wake you up and set the tone for the rest of the day.","length":8,"published_at":"2015-05-19","created_by":1,"updated_by":1,"created_at":"2026-01-20 10:36:33","updated_at":"2026-01-20 10:36:33","start_time":null,"content":null,"summary":null,"publisher":{"id":10,"title":"TappBrothers","slug":"tappbrothers","channel_id":"@TappBrothers","started_at":"2009-12-07"},"tags":[{"id":7,"title":"Core"},{"id":9,"title":"Flexibility"},{"id":5,"title":"Strength"}]}]}

Lumbar Rotation Stretches<\/h3>\nTime: 20 seconds per side<\/p>\nLie on your back with knees bent and let them fall to one side while keeping shoulders grounded. Repeat to the other side. This opens up the lower back and hips, loosens tight muscles, and introduces gentle spinal rotation.<\/p>\n\n

Piriformis Stretch<\/h3>\nTime: 20 seconds per side<\/p>\nCross one leg over the other and pull the knee toward your chest. This stretches the deep hip rotator, the piriformis, which often contributes to lower back tension when tight.<\/p>\n\n

Hamstring Stretch<\/h3>\nTime: 20 seconds per side<\/p>\nGrab behind one knee and straighten the leg up toward the ceiling. This stretch targets the hamstrings, which attach to the pelvis and influence lower back posture, helping to reduce strain and improve flexibility.<\/p>\n\n

Posterior Pelvic Tilt<\/h3>\nTime: 1 minute<\/p>\nLie on your back with knees bent and rock your hips backward to press your lower back into the floor, then tilt forward to lift the back. This controlled motion mobilizes the spine safely and strengthens the core.<\/p>\n\n

Glute Bridges<\/h3>\nTime: 30\u201360 seconds<\/p>\nLie on your back with knees bent, squeeze glutes, and lift hips toward the ceiling. Focus on glute engagement rather than hamstrings. Strengthening the glutes helps support the lower back and reduces strain.<\/p>\n\n

Elbows to Side<\/h3>\nTime: 50 seconds<\/p>\nPlace your fingers behind your head and open your elbows wide to the sides as you squeeze your shoulder blades together. Keep your chest open and neck relaxed. This movement helps open the chest and strengthen the upper back to improve posture.<\/p>\n\n

Shoulder Rotation<\/h3>\nTime: 50 seconds<\/p>\nRotate your shoulders in large, controlled circles. Focus on smooth movement and switch directions halfway through. This exercise improves shoulder mobility and reduces stiffness.<\/p>\n\n

Back Squeeze<\/h3>\nTime: 50 seconds<\/p>\nPull your elbows back as far as you can while squeezing your shoulder blades together. Keep your chest lifted and shoulders relaxed. This exercise strengthens the muscles that support proper posture.<\/p>\n\n

Wall Slide<\/h3>\nTime: 50 seconds<\/p>\nStand with your back flat against the wall and slide your arms up and down. Keep your core engaged and avoid arching your lower back. Wall slides improve shoulder mobility and posture alignment.<\/p>\n\n

Arms Raise<\/h3>\nTime: 50 seconds<\/p>\nLift your elbows up high, then slowly lower them back down with control. Keep your movements smooth and shoulders relaxed. This exercise builds shoulder strength and endurance.<\/p>\n\n

Pigeon Up & Down<\/h3>\nTime: 50 seconds<\/p>\nTwist one arm under the other so your palms face each other. Lift your arms up as high as you can, then lower them back down. Switch arms halfway through. This movement improves shoulder flexibility and releases tension.<\/p>\n\n

Straight Arms Open<\/h3>\nTime: 50 seconds<\/p>\nStart with your palms together in front of your chest, then open your straight arms wide behind you. Squeeze your shoulder blades together as you move. This exercise opens the chest and strengthens the upper back.<\/p>\n\n

Back Reach<\/h3>\nTime: 50 seconds<\/p>\nReach one arm over your shoulder and the other up from below, trying to touch your hands behind your back. Hold briefly, then switch sides. This stretch improves shoulder mobility over time.<\/p>\n\n

Superman Hold<\/h3>\nTime: 50 seconds<\/p>\nLie face down with your palms together behind your back. Lift your chest, head, and feet off the floor while squeezing your shoulder blades. Lower down and lift again with control. This exercise strengthens the back and supports posture.<\/p>\n\n

Shoulder Shrug<\/h3>\nTime: 45 seconds<\/p>\nPlace your hands on your waist and lift your shoulders up and down as high as you can. This exercise engages your traps and upper shoulders, helping to create definition along the collarbone and improving shoulder mobility.<\/p>\n\n

Head Tilt<\/h3>\nTime: 45 seconds<\/p>\nGently tilt your head to one side, feeling a stretch along the opposite side of your neck down to your collarbone. Hold for 22 seconds, then switch sides. This stretch relieves neck tension and improves flexibility around the collarbone area.<\/p>\n\n

Arm Circle<\/h3>\nTime: 45 seconds<\/p>\nPlace your hands on your shoulders and rotate your arms in large circles. Switch direction after 22 seconds. This exercise warms up the shoulders, engages upper back muscles, and improves range of motion, which helps define the collarbone.<\/p>\n\n

Bicep Stretch<\/h3>\nTime: 45 seconds<\/p>\nPull one arm across your chest, feeling a stretch from the bicep up to the collarbone. Hold for 22 seconds and switch. This stretch loosens the arms and chest while gently engaging the upper back, helping posture and collarbone appearance.<\/p>\n\n

Back Squeeze<\/h3>\nTime: 45 seconds<\/p>\nHands on your waist, elbows back, squeeze your shoulder blades together as you move your elbows backward. Often called the \u201cchicken move,\u201d this exercise strengthens the upper back and improves posture, enhancing collarbone visibility.<\/p>\n\n