Wiks Back Care Routine

Gentle movements for a healthier spine

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Morning Routine

5 exercises

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Cat–Cow

Gently move spine through flexion/extension

10 repsMobilize spine and warm up back muscles

Child's Pose

Stretch hips and lower back

30s × 2Release tension in lower back and hips

Pelvic Tilts

Activate deep core muscles

10 reps × 2Strengthen core stabilizers

Standing Back Extensions

Decompress discs after sleep

5–10 repsCounter forward flexion from sleeping

5–10 min walk

Circulate spinal fluid and ease stiffness

5–10 minGentle cardiovascular warm-up

Midday Mobility

5 exercises

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Evening Reset

5 exercises

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⚠️ Move within comfort, stop if you feel pain.