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Day 8: Spine Mobility Flow is a gentle mobility workout led by Sophia Lau on StarFit. It contains 16 exercises and lasts 22 minutes, targeting spine, upper_back, chest, neck, shoulders, core, lower_back, hips, hamstrings, calves.

Part of: 28-Day Stiff Body Reset
Day 8: Spine Mobility Flow workout preview — Sophia Lau
22 minEnergy gentlespine

Day 8: Spine Mobility Flow

gentleMobilitySophia Lau16 exercises

Workout Details

Duration

21:09

Energy Level

gentle

Exercises

16

Category

Mobility

Target Areas

spineupper backchestneckshoulderscorelower backhipshamstringscalves

What's Inside

1
Seated Spine Flexion and Extension47s
2
Seated Neck Stretch27s
3
Neck Circles1m 42s
4
Side Neck Stretch with Arm Bind1m 36s
5
Seated Spinal Twist1m 41s

16 exercises · 21 min

Sophia Lau

Sophia Lau

Form-Focused

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Exercises in This Workout

  1. 1
    Seated Spine Flexion and Extension
    47slow
    spineupper back
  2. 2
    Seated Neck Stretch
    27slow
    neckupper back
  3. 3
    Neck Circles
    2 minlow
    neck
  4. 4
    Side Neck Stretch with Arm Bind
    2 minlow
    neckshoulders
  5. 5
    Seated Spinal Twist
    2 minlow
    spinecore
  6. 6
    Spine Articulations (Cat-Cow)
    2 minlow
    spinelower back
  7. 7
    Thoracic Spine Isolation
    53slow
    upper backspine
  8. 8
    Lumbar Spine Isolation
    2 minlow
    lower backspine
  9. 9
    Child's Pose
    19slow
    lower backhips
  10. 10
    Cobra with Hip Flexion (Right Leg)
    2 minlow
    spinelower back
  11. 11
    Cobra with Hip Flexion (Left Leg)
    2 minlow
    spinelower back
  12. 12
    Superman Lifts
    2 minmedium
    upper backlower back
  13. 13
    Thoracic CARs
    3 minlow
    upper backspine
  14. 14
    Spinal Waves (Downward Dog to Plank)
    2 minmedium
    spinecore
  15. 15
    Ragdoll Fold
    37slow
    lower backhamstrings
  16. 16
    Jefferson Curls
    2 minlow
    spinelower back

More Mobility Workouts

Day 25: Hips and Hamstrings Mobility workout preview

Day 25: Hips and Hamstrings Mobility

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Day 14: Gentle Recovery Flow workout preview

Day 14: Gentle Recovery Flow

9 min · Sophia Lau

Day 15: Dynamic Full Body Mobility Flow workout preview

Day 15: Dynamic Full Body Mobility Flow

21 min · Sophia Lau

Day 17: Upper Back, Neck & Shoulders Reset workout preview

Day 17: Upper Back, Neck & Shoulders Reset

21 min · Sophia Lau

Day 5: Hips and Hamstrings Mobility workout preview

Day 5: Hips and Hamstrings Mobility

21 min · Sophia Lau

Day 24: Desk Break Reset workout preview

Day 24: Desk Break Reset

9 min · Sophia Lau

Frequently Asked Questions

How long is Day 8: Spine Mobility Flow?

This workout is 22 minutes long and includes 16 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

This workout targets spine, upper back, chest, neck, shoulders, core.

Do I need equipment for this workout?

You will need: mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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