Sign In
Menu
Workouts / Мобильность и гибкость
112
Workout

Back flexibility: intermediate level

~43 min.
~516 kcal
⁉️ Comments

This workout focuses on developing flexibility and mobility of the spine — from the thoracic region to the lower back. Regular work on back flexibility helps reduce muscle tension, improve posture, and lower the risk of back discomfort that often occurs with a sedentary lifestyle or after intense strength training.

The program is designed for those who are already familiar with basic exercises and are ready to go a little deeper: you will combine stretching with elements of body control, rotations, and bends. This is not just about "stretching" — it is mindful body work that delivers long-term results.

What to keep in mind during the workout:

  • Breathe steadily and deeply — do not hold your breath while stretching.
  • Move smoothly, without jerking: sudden movements in flexibility exercises increase the risk of micro-injuries.
  • Hold the peak point of each exercise for 1–2 seconds so the muscle has time to "feel" the stretch.
  • If you feel sharp pain — reduce the range of motion or skip the exercise.

The workout is suitable for adults of any gender, especially those who spend a lot of time at a computer, are involved in sports, and want to maintain healthy spinal mobility.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

Comments

Start training