--- title: Blog | at home exercises description: "at home exercises | Take it from the experts: This blog is chock-full of our latest health and wellness tips, pain management advice, exercise demos and recommendations, power-packed recipes, mindset motivation reads, and tricks for boosting your performance at the gym and beyond. 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Strengthen your hip flexors to fix back pain](https://go.teamnaturalwellness.com/blog/stop-stretching-strengthen-your-hip-flexors-to-fix-back-pain) [Read article](https://go.teamnaturalwellness.com/blog/stop-stretching-strengthen-your-hip-flexors-to-fix-back-pain) #### [Apr 11, 2023 11:00:00 AM Don't be scared to bend your spine! This is the feel-good kind of spinal twisting](https://go.teamnaturalwellness.com/blog/dont-be-scared-to-bend-your-spine-this-is-the-feel-good-kind-of-spinal-twisting) [Read article](https://go.teamnaturalwellness.com/blog/dont-be-scared-to-bend-your-spine-this-is-the-feel-good-kind-of-spinal-twisting) #### [Mar 23, 2023 10:00:00 AM Runners— On your marks, get set, warm up FIRST!](https://go.teamnaturalwellness.com/blog/runners-on-your-marks-get-set-warm-up-first) [Read article](https://go.teamnaturalwellness.com/blog/runners-on-your-marks-get-set-warm-up-first) #### [Mar 16, 2023 1:30:00 PM Start your workout on the right foot with this banded ankle exercise 🦶](https://go.teamnaturalwellness.com/blog/start-your-workout-on-the-right-foot-with-this-banded-ankle-exercise-🦶) [Read article](https://go.teamnaturalwellness.com/blog/start-your-workout-on-the-right-foot-with-this-banded-ankle-exercise-🦶) #### [Mar 7, 2023 12:30:00 PM Happy feet and ankles = better running (Calf eccentrics tutorial)](https://go.teamnaturalwellness.com/blog/happy-feet-and-ankles-better-running-calf-eccentrics-tutorial) [Read article](https://go.teamnaturalwellness.com/blog/happy-feet-and-ankles-better-running-calf-eccentrics-tutorial) #### [Mar 6, 2023 3:30:00 PM Up level your hip strength with banded lunges](https://go.teamnaturalwellness.com/blog/up-level-your-hip-strength-with-banded-lunges) [Read article](https://go.teamnaturalwellness.com/blog/up-level-your-hip-strength-with-banded-lunges) #### [Feb 20, 2023 11:30:00 AM Is 'knee cave' during a squat always a bad thing?](https://go.teamnaturalwellness.com/blog/is-knee-cave-during-a-squat-always-a-bad-thing) [Read article](https://go.teamnaturalwellness.com/blog/is-knee-cave-during-a-squat-always-a-bad-thing) [![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/**NWPT.png?width=83&height=90&name=**NWPT.png)](https://go.teamnaturalwellness.com) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Services](https://go.teamnaturalwellness.com/services) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) **Natural Wellness Physiotherapy ** (316) 290-9158 309 S. 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