Routine types
Pain Relief
Symptom-guided gentle movement to help reduce the feeling of discomfort and muscle tension (not a medical treatment). Browse guided Flexor routines in this…
1 exercise 21 routines
Exercises for Pain Relief
Routines for Pain Relief
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16 min BeginnerBack-to-Hip Comfort Routine
A 15-move spine-and-hip sync — 90/90, kneeling psoas, and spinal twist linking lumbar ease with hip mobility.
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- +10
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7 min BeginnerDeep Squat Routine
An 8-move ankle mobility session — talocrural joint drills and calf stretches to support deeper squat depth and stride comfort.
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- +3
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11 min BeginnerElbow & Hand Comfort Flow
An 11-move arm comfort flow — nerve gliding and soft tissue mobility from elbows through fingers.
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- +6
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10 min BeginnerExpress Neck Release
A fast 10-move neck routine — chin retractions, neck circles, and scalene stretches for when cervical stiffness hits mid-day.
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- +5
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10 min BeginnerFoot & Ankle Ease
An 11-move foot and ankle foundation — toe stretch, toe squat, and intrinsic foot work for stiff, tired feet and ankles.
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- +6
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12 min IntermediateGentle Neck Release
A slower 12-move neck session — ear-to-shoulder, neck laterals, and child's pose for low-intensity scalene and upper-trap release.
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- +7
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16 min IntermediateGentle Nerve-Friendly Mobility
A soothing 16-move nerve-friendly flow — trunk rotation, good mornings, and figure-four twist for guarded, sensitive backs.
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- +11
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16 min BeginnerGlute & Hamstring Comfort
A 16-move posterior chain release — good mornings, rag doll, and lying hamstring for tight glutes and hamstrings.
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- +11
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12 min Intermediate
Hip Comfort
A gentle hip mobility routine using controlled range, breathing, and light activation for days your hips feel restricted.
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- +7
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15 min IntermediateHip-to-Back Comfort
A 15-move hip-to-lumbar flow — figure four, kneeling psoas, and spinal twist for hip mobility and back comfort.
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- +10
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12 min Intermediate
Knee Comfort Builder
An intermediate 12-move knee session — wall sits, hip bridges, and dynamic quad stretches to build surrounding muscle support.
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- +7
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13 min AdvancedKnee Cushion Routine
An advanced 14-move stair-prep flow — reverse lunges, wall sits, and eccentric squats for quads, patellar tendon, and ankles.
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- +9
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13 min IntermediateLower Back Comfort
A 13-move active recovery back session — cat-cow, bridges, twists, and figure four for lingering lumbar stiffness.
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- +8
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11 min BeginnerLower-Back Comfort Reset
A gentle 9-move lumbar reset — cat-cow, knees-to-chest, and legs-up-wall using traction and mild flexion-extension.
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- +4
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10 min BeginnerNeck and Upper-Body Ease
A gentle neck, shoulder, and upper-back routine for comfortable movement after screen time, travel, or a busy day.
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- +5
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10 min BeginnerNeck Mobility Recharge
A beginner 10-move neck recharge — rotation, extension, wall arms, and child's pose to support comfortable cervical range.
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- +5
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7 min BeginnerQuick Upper Back Unknot
A 7-move mid-back express — scapula stretch, thread the needle, and camel pose for desk-slouch tension between the shoulder blades.
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- +2
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15 min BeginnerSciatic Nerve Floss
A gentle 12-move neural mobility intro — hamstring pulls, figure four, and legs-up-wall for sciatic nerve gliding techniques.
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- +7
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14 min AdvancedShoulder Stability & Ease
An advanced 15-move shoulder session — wall plank, rotator cuff activation, and controlled reaches for stable, mobile arms.
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- +10
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13 min BeginnerSpine and Core Support
A controlled trunk and hip sequence for bracing, movement awareness, and comfortable everyday support.
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- +8
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16 min IntermediateUpper Trap Unwind
A 16-move neck-and-shoulder flow — doorway pecs, eagle arms, and ear-to-shoulder for persistent upper-trap and cervical tension.
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- +11
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