No flexibility required
Your hips are tight.
Your back hurts.
Here's the fix.
Twelve movements targeting the joints and muscles that lock up first. No experience needed. No equipment. Ten minutes is enough to start.
Who this is for
Desk workers
You sit for hours. Your hips are tight, your thoracic spine doesn't rotate, and your neck hurts by Thursday. Ten minutes in the morning changes this faster than you'd expect.
Gym-goers
You lift, but you don't lengthen. Squats need hip and ankle mobility. Deadlifts need hamstring length. Pressing needs thoracic extension. The work you skip is limiting the work you do.
Runners
Running is repetitive hip flexion with almost no lateral movement. Your IT band, hip flexors, and calves shorten with every mile. This is the maintenance your training is missing.
What locks up and why
Mobility problems are predictable. The same four areas fail in the same order for the same reasons.
Hips and hip flexors
Sitting shortens the hip flexors. Lifting loads them without lengthening them. Tight hips pull on the lower back and cause most of the lower back pain people blame on their back.
Thoracic spine
The mid-back loses rotation fast from desk work, driving, and phone use. When it stops rotating, the lower back and neck compensate. This is where most shoulder and neck pain originates.
Hamstrings and posterior chain
Chronically shortened from sitting. When the hamstrings are tight they limit pelvic tilt, which limits lower back movement, which loads the spine unevenly under any kind of load.
Shoulders and upper back
Forward head posture and rounded shoulders are almost universal in desk workers. The muscles on the back of the shoulder get long and weak. The ones on the front get short and tight.
How to use this
01
Pick your problem
Lower back? Start with Cat-Cow, Low Lunge, and Pigeon Prep. Shoulders? Thread the Needle and Cobra. You don't have to do all twelve at once.
02
Hold longer than feels necessary
Connective tissue takes time to respond. Thirty seconds is the minimum. Sixty is better. The nervous system needs to learn the range is safe before it allows it.
03
Do it daily, not occasionally
Ten minutes every morning beats an hour once a week. The body responds to frequency. If you skip it for a week, you largely reset.
Start with the movements
Twelve poses, step-by-step instructions, no account needed.