Routine Library
Expert-made routines for every situation.
Laying down
8
min
Morning Lower Back Release
Gentle wake-up flow to loosen overnight stiffness
8 minutes · Gentle decompression
Most popularTight after sleep7 exerciseseasy
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Standing
7
min
Desk Worker Office Routine
Relieve sitting tightness without a mat — do it at the office
7 minutes · Standing reset
Sitting all day6 exerciseseasyno mat
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Laying down
7
min
Daily Core Stabilization
Build back-supporting core stability — not abs, real strength
7 minutes · Strength & support
Weak core support8 exercisesmediumspine-safe
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Laying down
7
min
Before Bed Wind Down
Calm your nervous system and loosen hips and spine
7 minutes · Nervous system wind down
Stiff hips5 exercisesvery easyrelax mode
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Laying down
6
min
Flare-Up Emergency Reset
Immediate relief when your lower back pain spikes
6 minutes · Pain flare-up calming reset
Quick reset5 exercisesvery easy
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