01/20/2026
5 exercises we like that you can run through right after training (or the next day) to calm soreness, restore mobility, and keep your spine happy. This is great for post-training or post-deadlifts. Use this basic flow for mild muscular soreness, not sharp or radiating pain. Numbness or Tingling is never ok and should be evaluated by a healthcare professional.
Perform the following:
1. Cat Cow (Spinal Mobility Reset)
8–12 slow, deep cycles
Focus on breathing with the movement (inhale = arch, exhale = round)
2. 90/90 Breathing with Pelvic Tilt
5–8 deep breaths
Keep hamstrings gently engaged to keep pelvis tucked
Imagine “melting” your low back into the floor as you exhale
3. Glute Bridge
2 sets of 10–12 reps
Pause 1–2 sec at the top
Keep ribs down and avoid overextending your low back
4. Bird Dog
2 sets of 6–8 reps per side
Slow tempo: 3 seconds out, 3 seconds back
Keep your belly button gently pulled toward your spine
5. Half-Kneeling Hip Flexor Stretch + Side Bend
20–30 sec hold per side, 2 rounds
Slight pelvic tuck to feel the stretch deep in the front of the hip
Reach arm overhead and gently lean toward front leg for extra side body length
💡 Pro tip:
Do this right after your deadlift sessions as “closing work” to reduce next-day stiffness. On recovery days, you can run it once or twice to speed up blood flow and healing.
