What is inside this guide
This guide has numbered, seated exercises aimed at easing stiffness around the lower back. You will find rhythm knee holds, shoulder reach and pull, seated hula hoops, upper body flexion and shoulder circles, with more moves on the following pages.
Who this guide is for
It is for people who feel stiff after sitting or sleeping, and who want gentle movement without getting on the floor. It is not a treatment for a back injury.
How to use it
Move slowly and only inside a comfortable range. A little stretch is fine, sharp pain is not. Try a few moves each day and build up gradually.
Safety first
This guide is for general wellness and is not medical advice. Talk to your doctor before starting a new exercise routine, especially if you have pain, dizziness, heart problems or other health conditions. Stop if something hurts.
Common questions
Will this cure my back pain?
No. It is gentle movement for stiffness. Persistent or severe pain needs a doctor's advice.
What if a move hurts?
Stop that move. Skip it and try another one.
Can I do it at my desk?
Yes. Any sturdy chair works.