Improve your flexibility

Here are 8 exercises you can do to open your hips. This routine is perfect for those who work at a desk, anyone who suffers from lower back pain or discomfort, or athletes who don't stretch as much as they should.

With this routine, you'll bring balance and relief to your lower back and gain flexibility in your glutes and thighs.

Put on some comfortable clothes, grab your yoga mat and pick a calm, relaxing playlist. You'll also want to make sure to have enough space to do the exercises safely.

You should feel more ease in your back and hip muscles. You can do this routine every day if you want.

This routine is made up of stretching exercises.

It is recommended for:
- relaxing tension that builds up throughout the day (stress and muscle pain),
- aiding recovery and preventing injury up to 24 to 48 hours after practising your sport,
- easing back into physical activity and tuning in to your body.
- helps you go to sleep and stay asleep.

No matter your goal, we recommend taking your time, breathing deeply while stretching and limiting your range of motion because muscles shouldn't be stretched to their limit without being warmed up first. Slowly work your way through the stretches. The goals of this routine are rest and relaxation.

A Zen playlist is ideal.

Have a good time :)

The keys to a relaxing, effective stretching routine are: gentle movements, slow breathing and correct technique. Make the most of it!

Remember to stay hydrated. Is your outfit comfortable and suitable for working out? If not, rethink your outfit next time :)

This routine is designed for anyone who's looking to gain more ease and better balance. These exercises are great for those who feel they're losing joint flexibility and balance with age. It's also good for people who need to strengthen their ankles (proprioception) following an injury such as a sprain (be sure to get approval from your doctor or physiotherapist).

For this routine, you'll need a fitness stick or a broom with a long handle. You can also do these exercises without one if your balance is good or if that's what you're aiming for.

Great job on this routine! If you do this routine several times a week, you'll start to feel stronger and more flexible, especially in your ankles as they become more stable, which will help you feel more confident in your daily activities.

After bringing your attention inwards by focusing on your breath and warming up your joints, you'll come into downward-facing dog before learning the 12 positions for the sun salutation. This sequence is slow and easy. It will help you learn to move with your breath.

I suggest doing the "Beginners Sun Salutation" before doing this routine.

Namaste

Move through each position slowly, don't force and stop if you feel any pain. Sun salutation is best done in the morning to get your whole body moving and release positive energy to start your day off right.

Well done for this first routine!
Have a cup of tea to hydrate and flush out toxins.

PLEASE NOTE: These introductory exercises are not recommended for people that have an excessive lumbar curve.

Back pain is a common symptom that affects most of us. To combat it, we have selected 4 effective exercises that will help you strengthen the muscles in your lower back. These simple moves can save you from a lifetime of chronic pain, don't skip them!

Both simple and effective, you can easily do them at home.
Stay comfortable while exercising by using a mat during the floor movements.
To experience their full benefits, do these exercises 2 to 3 times a week.

Instructions:
- Do these exercises in a circuit.
- Complete the circuit 4 times.
- Do each exercise for 40 seconds and rest for 30 seconds between each one
- Finish your routine with 3 minutes of stretching

These introductory exercises are not recommended for people that have an excessive lumbar curve. If in doubt, ask your doctor for advice.

We've just demonstrated 4 exercises that effectively strengthen and stretch your lower back muscles. If you wish to continue this regimen and exercise regularly, you may consider getting a back extension machine, which is designed to strengthen the lower back.

This sequence will stretch your whole body to start your day off right. This is the perfect recovery session the day after a workout or for anyone looking to maintain mobility and prevent joint and muscle pain in the morning.

You'll do each stretch for about 60 seconds.
Enjoy your routine

Take your shoes off, choose a quiet space and put on some relaxing music for your session. Remember to breathe deeply and close your eyes to make the most of your time.

Well done! You're now ready to start the day! Remember to eat a balanced breakfast and stay hydrated. Have a great day!

In this sequence, you'll learn to control your breathing with alternate nostril breathing to relax your body and mind. Once your mind is calm and body relaxed, we'll open the hips one side at a time before going into the deeper musculature.

The key to a flexible body is a flexible mind: respect your limits and never force your body into a position :)

Be patient. It can take a few months of consistent practice to see results.

We've designed a basic routine you can do two or three times a week to relieve or prevent back pain.
It includes stretches and mobility exercises for a good overall balance.
Remember to focus on the poses, breathe deeply and be kind to yourself without being overly focused on "results".
A strap or towel might come in handy.

Enjoy your routine!

Before starting, be sure to have enough space around you to do the exercises safely. Grab a strap, your mat and maybe a blanket to cover up if you're feeling chilly.

After this routine, you can do a short meditation to deepen your relaxation. Take some time for yourself. Try taking a warm bath or giving yourself a few extra minutes of quiet.
Remember, the more you practise, the more you'll be at ease in the positions!

This is a 28-minute stretching routine.

It will improve your overall mobility and prevent your muscles and joints from compensating, as this can lead to soreness and even injury.

Have a towel or strap handy for some of the exercises.

Enjoy the routine

We'll guide you through 30 minutes of stretches so you can just enjoy the sequence.
Breathe deeply and slowly and relax while respecting your own limitations.

Well done! This is a good stretching routine to relieve muscular and joint tension.