Feel better in minutes.
If joint or back pain is bothering you right now, start here. These simple exercises are designed to help you calm discomfort quickly and get moving again — gently, safely, and without fancy equipment.
What you’ll find:
- fast relief routines for stiffness and “tight” pain
- clear step-by-step instructions with simple cues
- progressions to build strength once you feel better
lower back
Cat-Cow
Gentle mobility for lower back
View exercise
Foam Roller: IT Band
Careful rolling along outer thigh
knee
Knee Pain Exercises
Foundational moves for knee comfort
knee
Knee Strengthening Exercises
Basic strength for quads and glutes
knee