Core Stretches
Core mobility matters more than most people realize — restricted range of motion in this area can show up as discomfort elsewhere in the kinetic chain. The stretches below are the staples used in physical therapy and movement coaching for core mobility, drawn from peer-reviewed guidance referenced on our sources page. Most need no equipment and take 30–60 seconds per side. Consistency — short daily sessions rather than occasional long ones — produces the best lasting change for most people.
19 core stretches in the Body Fix library
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Camel Pose (Ustrasana)
Kneel with hips over knees, reach your hands back to your heels, push your hips forward, and arch your upper back to deeply open the chest and hip flexors.
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Cat-Cow Stretch
On hands and knees, alternate between arching your back toward the ceiling on the exhale and letting your belly drop while lifting your head and tailbone on the inhale.
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Seated Thoracic Rotation
Sit tall in a chair, cross your arms over your chest, and slowly rotate your upper body to one side as far as comfortable while keeping your hips still and facing forward.
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Standing Lat Stretch
Stand with feet shoulder-width apart, reach one arm overhead and lean to the opposite side, feeling the stretch from your hip all the way up through the lat and shoulder. Alternate sides.
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Supine Spinal Twist (Supta Matsyendrasana)
Lie on your back, draw one knee to your chest, guide it across your body with the opposite hand, extend the same-side arm out, and look away to feel the lumbar rotation.
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Sphinx Pose
Lie face down with legs extended, place your forearms flat on the floor under your shoulders, and gently press up to lift your chest while keeping your hips on the ground.
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Lower Back Bilateral Rotation
Lie on your back with knees bent and feet flat, let both knees fall together to one side while keeping your shoulders on the floor, breathe deeply, then switch.
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Seated Lower Back Twist
Sit tall on the floor, place one hand on the opposite knee and the other hand behind you for support, then twist your torso as far as comfortable. Alternate sides.
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Supine Pelvic Tilt
Lie on your back with knees bent and feet flat, gently flatten your lower back against the floor by contracting your abs and tilting the pelvis, hold briefly, then release.
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Prone Press-Up (McKenzie Extension)
Lie face down with hands under your shoulders and slowly press up to lift your chest while keeping your hips on the floor, hold briefly at the top, then lower.
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Standing Lateral Bend
Stand tall, reach one arm overhead and lean directly to the opposite side until you feel the stretch along your entire side from hip to fingertips. Alternate sides.
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Standing Side Bend
Stand with feet hip-width apart, reach one arm overhead, then lean smoothly to the opposite side to lengthen the lateral line of the body. Alternate sides.
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Cobra Pose (Bhujangasana)
Lie face down with hands under your shoulders, press through your palms to lift your chest while keeping hips on the floor and drawing your shoulder blades together.
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Seated Oblique Stretch
Sit tall, raise one arm overhead and lean that arm away from your body while placing the other hand on your thigh, feeling the stretch along your oblique and side body. Alternate sides.
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Supine Lateral Stretch
Lie on your back with arms overhead, shift both arms and both legs to one side to create a crescent shape with your body, feeling the deep side stretch. Alternate sides.
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Gate Pose (Parighasana)
Kneel on one knee and extend the opposite leg straight out to the side, then reach the overhead arm in an arc over the extended leg to open the side body. Alternate sides.
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Triangle Pose (Trikonasana)
Stand with feet wide apart, turn one foot out 90 degrees, extend arms wide, and hinge sideways to bring one hand toward your shin while the opposite arm reaches skyward. Alternate sides.
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Standing Backbend
Stand with feet hip-width apart, place your hands up in the air or place your hands on your lower back for support, and gently arch backward lifting your chest toward the ceiling.
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Crescent Lunge Side Bend
Come into a high lunge with both arms raised overhead, then lean both arms in an arc toward the side of the front leg while keeping your hips square forward. Alternate sides.
Frequently asked questions
How often should I stretch my core?
For most people, daily 3–5 minute sessions produce noticeable change within 2–4 weeks. If you train hard or sit for long hours, splitting the session into a morning and evening block tends to work even better than a single longer session.
What's the best core stretch for beginners?
The library below is filtered for core work — beginner-friendly options are tagged with a "beginner" difficulty label. Pick one or two that don't reproduce pain, hold each 30 seconds, and repeat daily for two weeks before adding more.
When should I see a healthcare provider about core discomfort?
Persistent pain that doesn't improve with 1–2 weeks of gentle mobility, pain that radiates, numbness, weakness, or any symptom following an acute injury all warrant evaluation by a healthcare provider. Stretching is conservative care, not diagnosis.
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.