23/02/2026
A simple daily routine of stretches and gentle movement can help ease stiffness and achy joints. Whether it be first thing after you get up in the morning, or after a days work, this movement sequence can make a difference to any-body.
Seated Side Stretch:
Lengthen the muscles along your spine for full-body relief. This simple stretch can even be done at your desk to instantly ease the stiffness in your neck and shoulders
Thread the Needle Stretch:
is a gentle, beginner-friendly yoga twist that releases tension in the shoulders, neck, and upper back. Starting on hands and knees, you thread one arm under the opposite armpit, resting the shoulder and ear on the mat. It stretches the thoracic spine and improves spinal mobility
Seated Cat-Cow with Arm Stretch:
The muscles in your upper back and chest often become tight, pulling on your neck and shoulders. This variation opens up your chest and relieves that built-up tension.
Child’s Pose with Side Stretch:
Child's pose with a side stretch is a gentle, restorative yoga posture that opens waist, sides, and lower back. From a kneeling position, sit hips back to heels, extend arms forward, then walk hands to one side, stretching the opposite side's ribcage, holding for 30–60 seconds while breathing deeply.
Cat-Cow Stretch:
Your neck is part of your spine, so it’s important to get the entire spine moving! This gentle flow helps release tension from your neck down to your lower back.
Cat-Cow with Leg Lifts and Curls:
Cat-cow with leg lifts and curls—is a dynamic, full-body exercise that enhances core strength, spinal mobility, and balance. It combines the traditional spinal flexion/extension of cat-cow with the core-strengthening movement of bringing a knee to the nose.
Add these to your routine and feel the tension ease
As with any type of exercise or movement, only do what feels right for your body, if you have any concerns, please get in touch to speak with a physio
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