Exercise Library
30+ expert-curated exercises for back pain relief, posture improvement, and spinal health. Each exercise includes bilingual instructions and scientific references.
intermediate strengthen 60s
Bird Dog
鸟狗式
lower backcoreglutes
beginner strengthen 60s
Glute Bridge
臀桥
lower backglutescore
beginner mobilize 60s
Cat-Cow Stretch
猫牛式
lower backupper back
intermediate strengthen 60s
Dead Bug
死虫式
corelower back
beginner strengthen 60s
Chin Tuck
收下巴
neck
beginner stretch 30s
Cobra Stretch
眼镜蛇式
lower backcore
beginner stretch 45s
Child's Pose
婴儿式
lower backupper back
beginner stretch 45s
Double Knee-to-Chest
双膝抱胸
lower back
beginner stretch 60s
Kneeling Hip Flexor Stretch
跪姿髋屈肌拉伸
hip flexorslower back
beginner stretch 60s
Figure-Four Stretch
4字拉伸（梨状肌拉伸）
gluteshipslower backpiriformis
beginner stretch 60s
Single Knee-to-Chest
单膝抱胸
lower backglutes
beginner stretch 60s
Levator Scapulae Stretch
肩胛提肌拉伸
neckupper back
intermediate strengthen 60s
McGill Curl-Up
麦吉尔卷腹
core
beginner stretch 60s
Neck Lateral Tilt
颈部侧倾
neck
beginner mobilize 60s
Neck Rotation
颈部旋转
neck
beginner strengthen 60s
Pelvic Tilt
骨盆倾斜
lower backcore
intermediate strengthen 30s
Front Plank
平板支撑
corelower back
beginner stretch 45s
Prayer Stretch
祈祷式拉伸
lower backupper backshoulders
intermediate strengthen 60s
Prone Y-Raise
俯卧Y字上举
upper backshoulders
beginner mobilize 60s
McKenzie Press-Up
麦肯齐伸展
lower back
beginner strengthen 60s
Scapular Squeeze
肩胛骨夹紧
upper backshoulders
intermediate strengthen 30s
Side Plank
侧平板
corelower back
beginner stretch 45s
Seated Forward Fold
坐姿前屈
lower backhamstrings
beginner stretch 30s
Standing Forward Fold
站立前屈
lower backhamstrings
beginner stretch 45s
Sphinx Pose
狮身人面式
lower back
intermediate mobilize 60s
Thoracic Extension
胸椎伸展
upper back
beginner mobilize 60s
Thread the Needle
穿针式
upper backshoulders
beginner stretch 60s
Upper Trapezius Stretch
上斜方肌拉伸
neckshoulders
beginner stretch 60s
Supine Spinal Twist
仰卧脊柱扭转
lower backupper back
intermediate strengthen 60s
Wall Angel
墙壁天使
upper backshoulders