Mobility • stability • posture support
A simple checklist of exercises for a healthier, stronger back
Back discomfort often builds up quietly — long sitting, weak core support, and limited mobility can add stress to the spine over time. This PDF checklist gives you a safe, beginner-friendly routine focused on mobility, gentle strength, and posture support. You’ll get short sequences you can repeat consistently, plus a weekly plan and form cues so the routine feels clear and manageable.
Quick overview
A practical PDF checklist of back-friendly exercises for mobility, posture support, and daily comfort — suitable for beginners.
What’s inside
Warm-up flow, core stability basics, mobility drills, simple strength moves, and a weekly plan with progress tracking.
Desk-friendly routine
A short set you can do before work, after long sitting, or as a light reset — no equipment required.
How to use it
Choose the 10–15 minute routine, follow the form cues, and build consistency with a 4-week schedule.
Warm-up
Core stability
Mobility
Weekly plan
Note: stop if you feel sharp pain. If you have a medical condition, consult a professional.
Mobility
Gentle moves to reduce stiffness.
Stability
Core support for daily posture.
Plan
A weekly schedule you can follow.