Quick Hit · 6 min
Five minutes, seated or standing. No mat, no props — just enough to unstick the spine and reset posture.
Why this session
Short breaks every hour beat one long stretch at the end of the day. This flow hits the three areas that lock up fastest: neck, thoracic spine, and hip flexors.
Sit tall. Drop the right ear toward the right shoulder. Slowly roll chin to chest, then to the left.
beginner cueSmall, slow half-circles. Keep the shoulders down.
Hands on knees. Inhale, arch the back and open the chest. Exhale, round the spine and tuck the chin.
beginner cueMove slowly with the breath.
Right hand to the outside of the left knee, left hand behind you. Lengthen up, twist left.
beginner cueKeep both sit-bones grounded.
Repeat to the right.
beginner cueSame as before.
Step the right foot back into a short lunge. Tuck the tailbone and press the back hip forward.
beginner cueHold a wall or chair for balance.
Left foot back.
beginner cueSame as before.
Feet hip-width, soft knees. Fold forward, let the head hang. Sway gently.
beginner cueBend the knees a lot. Hands to shins.
Roll up to standing. Inhale, sweep the arms overhead. Exhale, hands to heart.
beginner cueThree slow breath cycles.