{"success":true,"data":{"id":30,"provider":"youtube","provider_video_id":"_sQV7LXbddg","collection":"workouts","title":"10 Minute Back Relief Stretch [T-Spine Mobility]","creator":"Juice & Toya","creator_url":"https:\/\/www.youtube.com\/@JuiceandToya","source_url":"https:\/\/www.youtube.com\/watch?v=_sQV7LXbddg","media_path":"media\/workouts\/juice-and-toya\/_sQV7LXbddg.mp4","thumbnail_path":"media\/thumbnails\/_sQV7LXbddg.jpg","transcript_path":"media\/transcripts\/_sQV7LXbddg.txt","transcript_text":"What's up, everyone? Welcome back to another video on Jason Poya. Hey, welcome back. Today we're taking you all through a 10 minute mobility routine designed to help open up and get some mobility throughout the back. Oh, yeah. So we'll be hitting the upper back, middle back, lower back. And if you've got some tightness or even pain from some tightness or tension, doing this over time could help to alleviate that. Oh, yeah, so for this routine, we're taking you through 10 different mobility exercises, some will be flipping from left to right. We want 50 seconds of that exercise, and then we'll give you a 10 second pause to transition to the next one. We'll repeat this all the way throughout the stretch, and I'll be providing you with some audio cues just to make sure your form is on point, and you're feeling this in the right area. So, let's just roll right into it. Let's get into it. Let's get it. All right, first off, we're gonna start off in a tabletop position. Inflection by pressing our hands through the ground, and our middle back toward the ceiling. Then we'll shift into extension by pulling our middle back toward the floor and chin to the sky. Be sure to focus on your breathing as you go throughout each of these stretches. All right, next up, we're gonna start flat on our stomachs with both hands by our sides. The goal here is to reach the opposite heels at the opposite hand while keeping both hands on the floor. We'll alternate sides here. All right, next, we're gonna start in a child's post position. We'll go underneath the wire, pressing through the hands, squeeze your glutes, and keep your core engaged as you go into the cobra position. We'll hold each position for about two to three seconds. Next, we're starting a tabletop position. We'll rotate underneath by touching the shoulder toward the ground if you can, and then we'll open up towards the ceiling. We'll alternate sides here, and the goal is to open up as much as you can with each breath. Next, we're gonna lay on our left side with our right meat at 90 degrees. We're gonna hold down that right knee with our left hand as we open and rotate our right arm. The goal here is to rotate as much as you can toward the opposite side of the floor as you exhale. Next, we'll start in the L sit will reach underneath the bridge by trying to open our shoulder blades as much as possible, and then we'll reach behind the head and pull our elbows back as far as we can. The goal here is to open and close the shoulder blaze as much as we can as we go into each position. Next, we'll start in a half nil position with our hands crossed over our shoulders. The goal here is to rotate as much as we can from left to right as we keep our knee in one fixed position. Last but not least, we're gonna finish with neck rotations. The goal is to try to draw a big circle with your chin in one direction, and then after 25 seconds, We're gonna switch to the opposite direction. All right, everyone, that wraps up the 10 minute back mobility stretch. Hopefully, you feel a little bit more open and a little bit more fluid. Sure. If there were any stretches in here that you really enjoyed. Feel free to pause the video, hold those a little bit longer if you need to, and feel free to repeat this video if you want a longer stretch. Oh, yeah, and this is a great mobility routine to do, again, like she mentioned at the beginning of the video. If you have that tightness, you have some soreness, or even pain from tension, the more you do this over time, the more you'll build that mobility, and you should feel some of that pain, or some of that attention alleviated, all right? So if you enjoyed this, please give us a thumbs up and make sure you subscribe to the channel if you haven't already. And drop a comment and let us know how this stretch was for you, all right? If you want even more from us, be sure to check out more on the channel and the juice in Toya Apple. Oh, yeah. down in the description, go check it out. We have more mobility routine stretches, we have workouts, nutrition, motivation, everything you need to take your fitness up a notch, all right? So check that out, link in the description. Thank you for joining us for another stretch, and you know we'll see you in the next. We'll see you at the next one.","category":"stretch","equipment":"none","duration_minutes":12,"license":"Personal use \u2014 respect creator copyright; link to originals in app","metadata":[],"created_at":"2026-06-08T03:33:07+00:00","updated_at":"2026-08-02T02:18:09+00:00"}}