How it works
Warm-up: None needed. Move slowly and breathe through the nose.
Format: One round, moving from one drill to the next.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Cat-cow Move one segment of the spine at a time. | 8 slow reps | None | Easier: Smaller range. Harder: Add a 3-breath hold at each end. |
| World's greatest stretch Lunge, hand inside the foot, rotate the top arm up. | 5 each side | None | Easier: Back knee down. Harder: Add a hamstring rock-back. |
| 90/90 hip switch Sit tall, rotate the knees side to side. | 8 each side | None | Easier: Hands behind you for support. Harder: Hands free, lean over the front shin. |
| Thoracic open book Lying on your side, knees stacked, rotate the top arm open. | 8 each side | None | Easier: Smaller range. Harder: Hold 3 breaths at the end. |
| Deep squat hold Heels down if you can, chest tall, elbows push knees out. | 60 s | None | Easier: Hold a door frame or sit on a low block. Harder: Add gentle side-to-side shifts. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Mobility should feel like a stretch, not pain. Ease off anything sharp.
- Avoid forcing end ranges, especially early in the morning.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.