beginnerNo equipmentFloor
Static Back
The signature relaxation and reset position used in corrective exercise. By lying flat with both legs at 90 degrees on a block or chair, gravity rebalances the pelvis and releases the hip flexors with zero effort — the nervous system has no choice but to let go.
Static Back
Duration
10 min
Hold
600s
Sets
1
How to do it
- 1
Lie flat on your back on the floor with no pillow under your head.
- 2
Place both lower legs on a chair or block so your hips and knees are both at 90 degrees.
- 3
Let your arms rest at about 45 degrees from your body, palms facing up.
- 4
Breathe normally and allow your body to relax completely into the floor, this is fully passive.
- 5
Hold for 5 to 10 minutes. Do not try to stretch or activate anything.
Benefits
- Decompresses the lumbar spine passively
- Releases hip flexors without any active effort
- Resets the pelvis toward neutral alignment
- Reduces acute lower back pain and tension
Common mistakes
- Putting a pillow under the head, which changes the spinal effect
- Trying to actively stretch or contract muscles, this should be entirely passive
- Not staying long enough, less than 5 minutes rarely produces the full effect
Target areas
lower backhipsfull body
Good for
seniorspost surgerygentleevening
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