Hip & Lower-Back Release
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Hours at a desk leave the hips tight and the lower back grumpy. This gentle 20-minute routine works through the hips, glutes and spine to release that built-up tension and help you move and sit more comfortably. It is a lovely one for the end of the day. Move within your own comfortable range and let the tension ease rather than forcing it.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- Deep breathing - 5 breaths
- Pelvic tilts on your back - 10 reps
- Knee hugs - 20 seconds
Main workout
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Knee-to-chest
45 seconds each sideOn your back, draw one knee in gently, keep the other leg relaxed.
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Figure-four glute stretch
45 seconds each sideAnkle over the opposite knee, draw the legs in, feel the glute open.
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Supine spinal twist
45 seconds each sideDrop both knees to one side, arms wide, breathe into the stretch.
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90/90 hip switch
60 secondsSit tall, rotate both knees slowly side to side within comfort.
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Banded hip flexor stretch
45 seconds each sideHalf-kneel, tuck the hips under, feel the front of the hip lengthen.
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Child's pose to cobra
60 secondsSink back, then glide forward and lift the chest, moving with the breath.
Coach's tip
Breathe out as you ease into each stretch - it helps the muscle let go. If anything sharpens or pinches, back off; a good stretch feels like a gentle pull, never a jab.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.