By the Ima Wellness team · Updated 27 September 2026 · 3 min read
The short answer
Ten minutes a day of gentle stretching (cat-cow, child's pose, knee hugs, pelvic tilts, bridges and a seated twist) keeps the back and hips moving and eases everyday stiffness. Move slowly, breathe, and stop anything that causes sharp pain.
Ten minutes a day of gentle stretching (cat-cow, child's pose, knee hugs, pelvic tilts, bridges and a seated twist) keeps the back and hips moving and eases everyday stiffness. Move slowly, breathe, and stop anything that causes sharp pain.
Use a mat or a folded bedsheet on the floor. Move slowly and breathe out as you stretch.
- Cat-cow (1 minute): on hands and knees, round your back up like a cat, then let your tummy drop and lift your chest. Slowly, with your breath.
- Child's pose (1 minute): sit back towards your heels, arms forward, forehead down. Let your lower back relax.
- Knee hugs (1 minute): lie on your back and hug one knee, then the other, then both, to your chest.
- Pelvic tilts (1 minute): knees bent, gently press your lower back into the floor, then release. 10 slow times.
- Bridge (2 minutes): knees bent, lift your hips, hold for three breaths, lower slowly. 8 to 10 times.
- Lying twist (2 minutes): knees bent, let both knees fall to one side, arms out, head the other way. Hold 30 seconds each side, twice.
- Neck release (2 minutes): sitting tall, drop one ear towards the shoulder, hold 20 seconds, then the other side.
Tips
- Morning stiffness? Do it after a warm shower.
- Pregnant, recently delivered, or with a back condition? Check with your doctor first.
- Pair it with a monthly massage if tension keeps building.
Please read: this article is general information about massage and everyday wellbeing. It is not medical advice. If you have pain that is sharp, getting worse, or comes with numbness, tingling, weakness or fever, see a doctor first.
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Book on WhatsAppQuestions women ask
How long should I stretch my back every day?
About 10 minutes of gentle stretching daily helps most people with everyday stiffness.
Is it safe to stretch with back pain?
Gentle stretching is usually helpful. Stop if pain is sharp or spreads down a leg, and see a doctor.
