Find Stretches for Where It Hurts

Pick your pain area below — neck, upper back, lower back, or tailbone — and get targeted exercises

Neck Pain & Stiffness

C4-C5
Neck pain that refers to your shoulders
C5-C6
Stiff neck with weakness in your hands
C6-C7
Neck pain that shoots into your arms or fingers

Upper & Mid-Back Pain

T4-T5
Pain between your shoulder blades
T7-T8
Mid-back tightness that affects your breathing
T8-T9
Rounded shoulders and bad posture
T12-L1
Where your mid-back meets your lower back

Lower Back Pain

L1-L2
Deep tightness in your upper lower back
L2-L3
Pain where your lower back meets your hips
L3-L4
Deep stiffness in the middle of your lower back
L4-L5
Lower back pain from sitting all day
L5-S1
Sciatica, disc pain, and the #1 spot for herniation

Tailbone & Sacral Pain

S1-S2
Tailbone pain when sitting and calf tightness