Core & Lower Back Mobility Drills
Activate, Release, and Mobilize the Core & Lumbar Region for Injury-Free Strength
1. Cat-Cow Flow
- Improves spinal flexion and extension
- Promotes lumbar mobility and breath-driven movement
2. Dead Bug with Controlled Breathing
- Engages the deep core stabilizers
- Improves lumbar control with diaphragmatic breathing
3. Supine Knee to Chest Alternating
- Releases lumbar compression
- Mobilizes sacroiliac joints and lower back
4. Side-Lying Windshield Wipers
- Enhances trunk rotation mobility
- Improves oblique and hip-flexor interaction
5. Standing Overhead Reach with Side Bend
- Lengthens the obliques and quadratus lumborum (QL)
- Increases thoracolumbar spine range
6. Seated Forward Fold with Diaphragmatic Breath
- Improves hamstring/core coordination
- Decompresses lumbar tension
7. Quadruped Rock Back with Tuck
- Restores lumbar-sacral rhythm
- Teaches pelvic tilt mechanics
8. Prone Press-Up (Cobra Pose)
- Targets spinal extension safely
- Great for disc decompression
9. Glute Bridge Hold with Rib Pull
- Teaches rib-pelvis alignment
- Fires posterior chain with anterior chain decompression
10. Banded Child’s Pose Reach
- Stretches the lats and QL
- Encourages spinal traction and breath relaxation
11. Lying Lumbar Twists
- Restores segmental lumbar mobility
- Unwinds fascia from thoracolumbar region
12. Bird Dog with Slow Reach
- Promotes diagonal stability across spine
- Mobilizes without joint strain
13. Kneeling Thoracic Rotations
- Improves upper-lower spine separation
- Important for rotational strength and mobility
14. Standing Pelvic Circles
- Mobilizes hips and sacrum for lumbar relief
- Excellent active recovery drill
15. Hanging Scapular Shrugs
- Decompresses spine under gravity
- Improves core-lat activation chain