Morning Stretch Routine (晨间拉伸)

A gentle 10-minute morning routine to loosen your back and start the day pain-free.

Difficulty: Beginner | Duration: 10 min | Goal: Flexibility & Pain Relief

Exercises in This Plan

• Cat-Cow Stretch
• Child’s Pose
• Single Knee-to-Chest
• Cobra Stretch
• Supine Spinal Twist
• Prayer Stretch

How to Follow This Plan

1. Perform each exercise in order
2. Rest 15-30 seconds between exercises
3. Focus on proper form over speed
4. Stop if you experience any sharp pain
5. Aim to complete this plan 3-5 times per week for best results

Tips

• Breathe steadily throughout each exercise
• Warm up with 2-3 minutes of gentle walking first
• Track your progress in the BackFlex app

⚠️ Disclaimer: This workout plan is for informational purposes only. Consult a healthcare professional before starting any new exercise program.