# Back Mobility Flow

You'll move through your entire spine — from neck to lower back — releasing tension and building lasting flexibility. Expect to feel looser, taller, and more at ease by the end.

## Joint Warm-Up

- 1 × 8 Neck Movement (Three-Plane)
- 1 × 10 Shoulder Roll
- 1 × 10 Hip Circle

## Dynamic Flow

- 1 × 10 Cat-Cow
- 1 × 10 Torso Twist
- 1 × 10 Side Bend
- 1 × 10 Dynamic Stretch
- 1 × 10 Pelvic Tilt

## Static Holds

- 1 × 45s Child's Pose Lat Stretch
- 1 × 40s Back Extension
- 1 × 40s Lying Crossover Stretch
- 1 × 45s Child's Pose
- 1 × 60s Savasana