Torso (Core) Movements

The following movements are helpful if you are a person who stands/sits for extended amounts of time in the same position.

These movements will help strengthen and maintain a healthy core and posture. View a pdf of all exercises.

Note: You should not feel pain when performing these exercises. Please check with your doctor before doing stretches that include discomfort.

Postural Correction: Pelvic Tilt without the wall 

  • Stand upright with even weight on both feet and knees slightly bent.
  • Inhale and arch your back slightly, creating a small space between your low back and the wall.
  • Exhale and tuck your hips underneath you to flatten your back against the wall.
  • Repeat 8-10 times. Do 1-2 sessions per day.

Young woman standing showing start of postural correction movement Young woman standing showing postural correction end movement

Standing Hip Flexor Stretch 

  • Stagger your feet (right forward, left back) about 2-3 feet apart. 
  • Point both feet forward, bend right knee and straighten left leg. 
  • Roll pelvis forward and squeeze buttock until a stretch is felt in left hip flexors.
  • Hold for 10 seconds then return to starting position.
  • Repeat the stretch on the other foot. 
  • Repeat 1-3 times. Do 1-2 sessions per day. 

Young woman standing showing standing hip flexor stretch start movement Young woman standing showing standing hip flexor stretch end movement  

Standing Arch (extension): Back 

  • Place hands on low back for support.
  • While keeping neck straight, exhale and arch your back. 
  • Repeat 1-3 times. 
  • Do 1-2 sessions per day.

Young man standing showing standing arch extension start movement Young man standing showing standing arch extension end movement 

Rotation: Mid and Low Back 

  • With feet hip-width apart and even weight on both feet, extend arms out from sides.
  • Twist torso gently to right, back to center, then to left.
  • Repeat 1-3 times. Do 1-2 sessions per day.

Rotation: Mid and Low Back animation

Forward Bend: Hamstrings & Low Back 

  • With feet shoulder-width apart and knees slightly bent, lower hands toward the floor until stretch is felt in back of legs. 
  • Hold 10 seconds then, return to starting position. 
  • Repeat 1-3 times. 
  • Do 1-2 sessions per day.

Forward Bend: Hamstrings & Low Back animation

Cat/Cow: Back 

  • Place hands on a stable chair or top of thighs with feet hip-width apart.
  • Tuck chin to chest and round back towards ceiling.
  • Release and arch back gently, looking forward.
  • Repeat 1-3 times. Do 1-2 sessions per day.

Cat/Cow: Back animation