If you wake up stiff, your back usually doesn’t need “aggressive stretching” — it needs gentle motion and breathing. This mini-sequence is a simple way to feel looser fast.
Quick relief (3–5 minutes)
Do this now
- Cat-Cow: 6 breaths.
- Child’s Pose: 6 breaths.
- Knees-to-Chest: 30 seconds.
Keep it comfortable
- Move slowly while you’re still “cold”
- Long exhales
Detailed guide
Goal
Reduce morning stiffness and help your spine feel more comfortable before you start your day.
When it helps
- Morning stiffness
- Tightness after sleep
- A back that feels better once you move
When to skip / be careful
- Sharp pain or new injury
- Symptoms down the leg that worsen during the sequence
Sequence (5–7 minutes)
Move slowly. Keep everything in a comfortable range.
1) Cat-Cow — 5–8 breaths
On hands and knees, gently arch and round with your breath.
2) Child’s Pose — 5–8 breaths
Sit hips back toward heels and let your breathing slow down.
3) Knees-to-Chest — 20–40 seconds
On your back, hug one or both knees in gently.
Cues
- Smooth, slow movement
- Long exhales (they help things relax)
- Stop short of anything sharp
Common mistakes
- Rushing through it
- Pushing range when you’re still “cold”
Dosage
- Once in the morning
- Repeat later in the day if sitting makes you stiff
