Скачать или смотреть Spinal Flow with Dr. Brittany

Want a good Mini Flow to use when you’re feeling tight? Follow along with Dr. Brittney for this cool spinal flow.

Start in a low lunge with your back knee on the ground. Tuck your pelvis into a posterior tilt—this fires up your glutes and gives your hip flexors the stretch they’ve been begging for.

Inhale, reach both arms overhead. Feel your ribs stack over your pelvis as your spine lengthens tall.

Exhale, straighten your front leg and round your spine forward. This stretch hits the hamstrings and lets your back open up.

Bend your front knee again. Plant the opposite hand on the ground beside your foot. Reach the arm of your front knee up and overhead. Keep a small tuck in your pelvis as you twist through your spine.

If you want more challenge, lift your back knee off the ground. Repeat for a few reps and then repeat the whole sequence on the other side to balance out your body.