Newsletter Video, November 2025

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Disclaimer - Any exercises recommended here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Trunk Mobility & Stretch Routine

Improve spinal flexibility, hip rotation, and lower-back mobility with these three simple floor and seated stretches.

Windshield-Wiper Reach

Goal: Loosen hips and lower-back muscles through controlled trunk rotation.

Instructions:

  • Lie on your back with knees bent and feet flat on the floor.
  • Extend one arm straight out to the side for stability.
  • Let both knees fall toward the opposite side.
  • Place your top hand on the outside of the upper knee to deepen the stretch.
  • Hold for 15 seconds, then bring your knees back to the center.
  • Lower them to the other side and repeat.
  • Perform 3 repetitions on each side.

Child’s Pose with Side Reach

Goal: Stretch the spine and sides of the back while promoting relaxation.

Instructions:

  • On a soft surface, kneel and sit your hips back toward your heels.
    TIP: add a pillow behind the knees to make it easier.
  • Walk your hands forward until your forehead rests gently on the mat or a pillow.
  • Walk your hands to the right, feeling a stretch along the left side of your back.
  • Hold for 20 seconds, then return to center.
  • Walk your hands to the left side to stretch the right side of your back.
  • Repeat the side-to-side reach 3 times.

Seated Flexion Stretch

Goal: Relieve tension and increase flexibility in the lower back.

Instructions:

  • Sit tall in a chair with feet slightly wider than shoulder-width.
  • Lean forward, reaching down between your legs to flex your lower back.
  • Place your hands on your heels and gently pull yourself deeper.
  • Hold for 15 seconds, then return to an upright position.
  • Repeat 3 times.

✅ Tip: Move slowly and breathe deeply through each exercise.
Avoid any movements that cause pain.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.