Palo Alto Spine and Functional Health Clinic

06/18/2026

Core exercise for anyone working at a desk / computer

06/15/2026

Thank you Itai for the kind words!

06/13/2026

Fantastic QL stretch

06/13/2026

Perfect starting routine for low back flexibility. Start slow and easy and hold each pose for 20 seconds, see how your body tolerates each.

9 EASY STRETCHES TO RELEASE LOWER BACK AND HIP PAIN

🚨 Your lower back and hips don’t need more tension — they need release.
A few slow, simple stretches can help your body loosen up, move better, and feel lighter.

9 EASY STRETCHES TO RELEASE LOWER BACK AND HIP PAIN 🧘‍♀️💜

Try these gentle moves when your hips feel tight, your lower back feels stiff, or your body needs a reset:

1️⃣ Child’s Pose — relaxes the lower back
2️⃣ Supine Figure 4 — opens tight hips and glutes
3️⃣ Figure 4 Twist — releases hip and spinal tension
4️⃣ Runner’s Lunge — stretches hip flexors
5️⃣ Adductor Opener — targets inner thighs and hips
6️⃣ Wide Legged Forward Fold — lengthens the back body
7️⃣ Cow Face Legs — deep hip and glute release
8️⃣ Seated Twist — improves spinal mobility
9️⃣ Happy Baby — relaxes hips and lower back

🌬️ Breathe deeply.
🐢 Move slowly.
💜 Listen to your body.
✅ Stay consistent.

Just 30 seconds per stretch can make a difference when done regularly. Your body doesn’t need punishment — it needs care.

📌 Save this routine for your next stretch session.

06/11/2026

Perfect start to getting motion into the upper t spine. Progressing to this in a push up position from the knees so it’s easier to start or even using a Swedish ball and using your elbows

04/24/2026

Great rotator cuff overview of exercises