20-Min Full Body Mobility Flow | Loosen Your Lower Back & Spine (Follow-Along)

Loosen up your spine, release tension in your lower back, and improve full-body mobility with this 20-minute guided follow-along flow. Perfect for anyone dealing with back stiffness, tight hips, or poor posture. This session is designed to help you increase flexibility, improve mobility, and move with ease—no equipment needed!

✅ What You’ll Get:

Gentle but effective lower back and spine mobility exercises

Targeted hip openers to support your lower back

A full-body mobility routine suitable for all levels

Follow-along pacing so you can do it anywhere

Whether you’re sitting at a desk, recovering from a workout, or just want to improve your daily movement, this flow is perfect for keeping your spine healthy and flexible.

💡 Pro Tip: Consistency is key! Doing this flow daily or 3-4x per week can drastically improve mobility and reduce stiffness over time.

Timestamps:

00:00 – Intro | 20-Min Lower Back & Spine Mobility Flow
00:11 – Cat-Cow Rockback | Gentle Spine Warm-Up & Flexibility
01:59 – Thread the Needle | Kneeling Lat Stretch for Spine & Upper Back Mobility
04:27 – Puppy Pose | Heart Opener & Thoracic Spine Stretch
05:57 – 90/90 Hip Switch & Low Lizard Lunge | Hip Mobility + Hamstring Release
10:51 – Child’s Pose Spinal Wave & Floor Scorpion | Lower Back & Spine Stretch
14:03 – Deep Squat Stretch with Reach | Knees Over Toes Hip Opener & Full-Body Mobility 16:43 – Hip Bridge & Supine Figure 4 | Glutes, Hips & Lower Back Release
19:13 – Cool Down | Relax & Reset Spine, Hips, & Full Body