Home Exercises to Improved Mobility & Feel Better Moving
Are you neglecting your mobility? Good news: your living room is the perfect place to take your first step towards moving better and feeling more comfortable in your body.
Let’s be clear. You don’t just want flexibility. You want mobility. Trust me.
What is Mobility?
Mobility = Flexibility + Strength
If you gain strength without flexibility, you’ll end up like The Hulk. Big muscles and limited ranges of motions will prevent you from ever shampoo-ing your hair. You’ll look fantastic, but you might turn stinky and green.
If you gain flexibility without strength, you’ll end up like the inflatable Wacky-Wave-Guy outside of Best Buy. Your body can mold any position imaginable. Yet, your hyper-flexible limbs are very susceptible to injuries, tears, and dislocations.
If you can simultaneously gain strength and flexibility, you’ll end up living in a body that feels like a Tesla. You can navigate through the world with stability and power. You are confident in your ability to trek across all terrains. You can overcome whatever physical obstacles come your way. When life gives you lemons, you do backflips over them.
There are 3 ways to use these mobility moves:
1. Before your workouts, you can prime your body by performing mobility movements that mimic the exercises in your routine. For example, “Isometric Shoulder Retractions” would work great before “Standing Band Rows”.
2. After your workouts, you can use the same philosophy from above to help your body cool down. For example, after a strenuous leg day, some “Froggers” would be great.
3. On rest days, you can incorporate mobility routines into your day to slowly correct muscle imbalances over time. First, try out plenty of these exercises. Next, determine which movements target your specific problem areas. Then, do these movements as often as possible.
Instead of performing one long mobility session, try performing several short sessions each day. Five 2-minute sessions are better than one 10-minute session.
These exercises will work best when periodized into an effective training program. If you need help creating your personalized plan for success, please consider coaching.
*Don’t forget to save the demo videos to your smartphone for future reference. Troubleshooting: Try using Safari as your web-browser. Press and hold the “DOWNLOAD” button under the video, then click “Download Linked File” to save.
90-90 w/ Tension + Hinge
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Do this movement for healthier hips! For 90% of people, the 90-90 is the best bang-for-your-buck hip mobility drill out there – especially if you sit all day (like me).
Start sitting on the floor with good posture – your spine is straight, head is back, shoulder-blades are retracted, and core is tense.
Your lead leg should be directly in front of you, perpendicular with your chest, and bent at 90 degrees. Your trail leg should be directly beside you, parallel with your shoulder-blades and bent at 90 degrees.
Your front heel should be in line with your back shin. Your belly button should be in line with your front knee. Your spine should be straight and strong.
Actively press both knees and both feet into the ground. Start with light pressure, but apply more intensity over time. This tension will add strength to underactive glutes and internal rotators of the hips.
Keeping your spine tall and straight, hinge your torso forward over your front knee in order to stretch the piriformis and external rotators of the hips. While hinging, you should also be focused on pressing your knees and feet into the ground.
90-90 w/ Tension + Hinge + Trail-Leg Lift
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This 90-90 progression will test your ability to internally rotate your trail-leg. Get ready to activate your gluteus medius like never before.
Cramping is likely.
Discomfort is guaranteed.
Let’s do this.
Start by sitting on the floor with good posture. Follow the instructions from the previously detailed “90-90 w/ Tension + Hinge” mobility exercise.
Keeping your spine tall and straight, hinge your torso forward over your front knee. While hinging, drive your knees into the ground.
When you reach a forward hinge of ~45 degrees , lift your back foot up as high as you possibly can.
*You may not be able to lift it at all – that’s OK. You will make progress by simply trying to lift your foot.
**At the end of the video demonstration, I will show you that most of us have access to a great range of motion with our trail leg, but our muscles cannot fire appropriately to access it. This movement improves the mind-muscle connection between you and your gluteus medius like no other exercise I know.
Alternating Single-Leg Toe Touch
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Add this simple exercise to your routine to improve balance, core stability, and hamstring flexibility.
Start standing tall in a comfortable stance with upright posture and good stability.
Tense your core. Raise your left leg off the ground and hinge forward. Reach your left arm towards your right foot.
Reverse this motion back to the starting position and repeat on your opposite side.
This is one rep.
Repeat up to ~20 reps per leg, or until you are feeling too winded and unstable to continue with good form.
Aim to maintain maximum core tension throughout the entire rep. Keep your spine and legs as straight as possible to increase tension and control.
*Also featured in the Lower Body section.
Arm-Bars w/ Spinal Rotation
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Start lying down with your spine straight, shoulder-blades retracted, and tailbone pressed against the floor.
Reach up with one arm and lock out your elbow towards the sky. Lift the same-side knee up over your hips.
With the opposite arm, firmly plant your palm on the ground for stability.
Slowly drop your raised knee to the opposite side of your body while trying to keep your shoulders firmly pressed against the ground. Reach for the ground with your twisting knee.
When you can reach no farther with your twisting knee, slowly come out of the twist and repeat the entire movement on the opposite side of your body.
This is one rep. Repeat as you wish.
The common tendency here is to let the shoulder of your raised arm rise up off the ground. Resist this with every fiber in your being. Keep the shoulders packed down.
*You might experience a massive mid-to-upper back crack. Enjoy!
Ballerina Leg Swings
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Even the strongest powerlifters in the world have something to learn from ballerinas – and that is the importance of waking up your gluteus medius!
Start standing tall with good upright posture – facing a wall. Extend your arms out in front of your body – use the wall to provide balance.
Lift one leg in front of you and swing it inside and outside of your body. Use one fluid/continuous motion. Aim to swing your foot a little higher each time.
Perform ~10 repetitions per leg.
At the peak of your outward swing, focus on driving from the outer-side of your hips/buttox area – that’s your gluteus medius!
This priming exercise works great before squatting and hinging movements.
Cat-Cow
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This yoga-inspired mobility movement will help to open up your spine, neck, and tailbone for vertical movements. An excellent primer for life!
Begin in the 4-point (table) position with your hands directly underneath your shoulders and your knees directly underneath your hips.
Start with a straight spine and active core.
As you inhale, draw-in your stomach – try to bring your bellybutton to your spine. Tuck your chin to your chest and push your head through your shoulders. Tuck your tailbone and point your butt towards the ground.
As you exhale, draw-in your stomach – push your bellybutton to the ground. Extend your neck and reach your chin to the sky. Rotate your tailbone and point your butt towards the sky.
This is one rep.
A lot of this movements happens in the hips. Follow your breath and focus on the hips.
Face Pull w/ Shoulder Rotation
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Grab a very light-weight resistance band to get started (10lbs is plenty!). The movement is much more important than the weight. Heavy = dangerous.
Anchor your band at about chest height from a seated position. Attach a set of grip handles to your band. Firmly grasp them and sit towards your anchor with your legs extended in front of your body.
Pull your bands towards both sides of your head – keeping your elbows high. When your elbows are fully flexed, rotate your hands towards the sky.
Pause here for a moment, then slowly lower your hands and extend your arms back to the starting position.
This is one rep. Aim for 10-20 reps using a light-weight resistance band.
*Your elbows should stay in line with your shoulders throughout the entire exercise.
**Focus on creating tension in your upper back. Try to “pinch a pencil” in between your scapula while your hands are high.
***Once again, do not go heavy. You may injure yourself if you do.
****Also featured in the Pull section.
Froggers
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Yep. This one just looks silly. That’s why we do it at home. Don’t worry – nobody is looking.
Start in a prone position, resting on your forearms and lower legs. Spread your knees apart as wide as is comfortable and keep your feet turned out.
With an active core and a stable spine, you will push your butt back as far as you can. You will feel a stretch in your adductor complex (your groin!).
When you reach your end range of motion, slowly come out of the stretch and push your body forward as far as you can.
This is one rep. Repeat as you wish.
*This is typically a quickly progressing movement. You may find that you can immediately push your butt back a little bit farther with each repetition.
Heel Walks
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This goofy approach to walking will stretch your hamstrings and prime your posterior chain for leg day! Make sure you have space to travel.
Stand tall with good posture and move your hands into the handcuff position on your lower back. Keep your shoulders pulled back the whole time.
Take one small step forward, landing on your heel. Without rounding your back, hinge forward at your hips, driving your upper body over your lead leg.
Transfer your balance onto the lead leg, step your trail leg forward, and hinge your body back up into the starting position. Repeat with your opposite leg.
This is one rep. Aim to complete 10-15 reps total. You will make progress over time by increasing your stride length and hinging farther over your lead leg.
*Note: Never bend at the spine. Your spine stays straight. Your lead leg stays straight. This movement is all about hinging at your hips.
Lizard w/ Rotation
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One of the best bang-for-your-buck mobility exercises to prime your hips and shoulders for a full-body workout.
Begin in the lizard position by putting yourself in an extended lunge and planting both hands inside of your lead leg.
First, you twist in. Use your inner hand to touch your outer shoulder while maintaining tension in your core and twisting your spine like a screw.
Next, twist open. Let go of your shoulder and raise your inner-hand towards the sky. Create a straight line between your two hands and maintain tension in your arms.
Return to the starting position. This is 1 rep. Aim to perform 10 reps on each side.
Make progress over time by twisting farther in during part 1 of the movement, and reaching higher towards the sky during part 2 of the movement.
Max-Tension In-Out Overhead Press
w/ Mobility Stick
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Having a hard time extending your arms overhead? This exercise will help with shoulder mobility while strengthening your overhead reach with tension.
Stand tall with good posture, keeping your core engaged and your legs slightly bent.
Grab your mobility stick with your hands a little wider than shoulder-width apart. Act as if you were performing a standard barbell overhead press.
As your arms ascend overhead, press out on the stick as hard as you can. As your arms descend back to the starting position, push in with your hands as hard as you can.
Perform 5-10 reps in this manner and then rest.
For your next set, change the intention so that you are pushing inward on the way up, and pushing outward on the way down.
With the proper intent, 5-10 reps should have you feeling a burning sensation in your shoulders. Aim to increase this tension over time.
Mobile Butt-Kicks
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This fun mobility move will stretch your quads while priming your knees for flexing movements like lunges, squats, and jumps.
Stand tall with good posture and hinge slightly forward at your hip without rounding your back. Place your hands in the handcuff position with the backs on your hands on your lower back.
Migrate forward and kick your feet the whole way up to your glutes with each step. The goal is to hit your butt with your heel.
Try to make little to no sound when your foot hits the ground. Keep your weight on the balls of your feet. Maintain stability by keeping tension in your core throughout the movement.
Spend roughly 1 minute pacing your room in this fashion to prime your quads and knees for action. Spend more time here if desired.
Mobility Mountain Climbers
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Here is a great primer for your next full-body workout. This movement will activate everything from your arms to your core while seriously stretching your quads and adductors (groin).
Begin in plank position with your core tense and your tailbone tucked. (You’ll see that my back looks slightly arched because my tailbone is so tucked.)
Your fingers should be pointed straight ahead and your upper spine should be neutral.
One leg at a time, take a giant step forward and plant your foot on the outside of your hands. Sink your hips into the stretch before bouncing your leg up, out, and back to the starting position.
This is one rep.
Aim to sink your hips a little deeper with each step. Perform 5-15 reps on each side of your body while maintaining good tension in your core.
Plank to Downward Dog
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This movement is a head-to-toe wake-up call for your entire kinetic chain. It’s an easy way to start any functional exercise session.
Begin in a plank position with your fingertips spread out – facing forward. Grip the ground.
Your legs are stable – planted little wider than shoulder-width apart on the balls of your feet.
Actively tuck-in your tailbone (rotate your butt down) while creating tension in your core.
In one fluid motion, push your butt up and back. Aim for the clouds in the sky behind you. Push your head through the window of your shoulders. Drive your heels into the ground.
Hold this extended position for a few seconds before slowly returning to the start position.
This is one rep.
Aim to perform 5-20 reps, pushing each one a farther into the Downward Dog position.
Prone Cobra
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Stretch out your shoulders while strengthening your lower-back, upper-back, and core! This is a great primer for an intense “Pull” workout.
Begin by laying down on your stomach (prone). Fully extend your legs behind your body and your arms out to your sides – palms down. Make a T-shape with your body. Tense your glutes.
Slowly raise your torso as high as you can while retracting your shoulders. Pull your straight arms back towards the wall behind you while pointing your thumbs towards the sky.
Hold the top position for 3 seconds and then slowly return to the starting position.
This is one rep.
Aim to perform ~10 reps without ever fully relaxing. Maintain tension in your core, glutes, and back throughout each repetition.
Two helpful cues: (1) Imagine that you are trying to show a graphic on your shirt to somebody in front of you. (2) Pretend you are pinching a pencil between your scapulas.
Prone Handcuff Cobra
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After mastering the “Prone Cobra” exercise listed above, you can progress into this variation to strengthen your upper back and increase range-of-motion in your rotator cuffs (shoulders).
Begin by laying down on your stomach (prone). Fully extend your legs behind your body. Fully extend your arms in front of your body – palms down.
Raise your palms off the ground as high as you can. Keep your arms straight. Draw a reverse snow-angel while slowly twisting your palms towards the sky until your hands meet your lower back.
Press the backs of your hands into your lumbar spine (in the handcuff position). While pressing, squeeze your glutes and raise your torso.
Intensify this position. Pretend that you are trying to show me a graphic on your t-shirt. Imagine that you are pinching a pencil between your scapulas. Now, slowly reverse all cues back to the starting position.
This is one rep.
Aim to perform ~10 reps without ever fully relaxing. Maintain tension in your core, glutes, and back throughout each repetition.
Prone Handcuffs w/ Shoulder Matrix
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*Brace yourself for the ultimate shoulder mobility exercise. This will test nearly every function of your shoulders and arms. Warning: this does not tickle.
Begin by lying in a prone position with your forehead planted on the ground. Lock your hands together above your lower back in the handcuff position.
Intensify this hold and pull your hands upward and towards your head. Slowly release your grip while continuing to reach your palms up. Intensify!
Open your arms and create a reverse snow angel. As you reach, lift your arms as high as possible, keeping your shoulders retracted. Flip your palms the whole way around as they extend forward.
Reach your arms out in front of your body as far as you possibly can. Keep them straight. Intensify!
Bend your elbows and briefly touch your palms to your upper back. Now, reverse the entire motion back to the starting position where you will once again clasp your hands and reach for the sky.
This is one rep. Jeeze…
Take a freaking break for 60 seconds and then do it again. No more than 5 reps in one session.
Prone Scorpion Twists
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This move will stretch your quads and improve your overall leg mobility. It may even provide some relief by cracking your lower back!
Begin by laying in a prone position with your arms extended at your sides in a T-shape. Push your palms into the ground. Squeeze your butt.
One leg at a time, reach your heel up and over as far as you can without moving your hands.
Try to make soft impact with the ground at your sides. If you cannot reach the ground, simply work within your limited range of motion and aim to increase this range of motion over time.
After making impact (or reaching your end range-of-motion), slowly return to the starting position and repeat with your opposite leg.
This is one rep.
Perform 3-12 reps per side. Try to reach a little farther with every repetition, but listen to your body and do not push through sharp pain.
This is an excellent primer for squats.
Pull-A-Parts w/ Resistance Bands
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This mobility movement targets your shoulder-retractors in your upper back while engaging your core for stability. Performed frequently, expect reductions in shoulder and neck strain.
Pick a lightweight resistance band. 10lbs should work to get started. Grab on the elastic part of the band with a shoulder-width grip.
Without elevating our shoulders, pull the band wide across your nipple line. Maintain a very slight bend in your elbows. Reach back as far as you can and pretend to pinch a pencil between your scapulas at maximum retraction.
Slowly return back to the starting position.
This is one rep.
Aim to perform 5-20 reps without compensating your posture/form.
This exercise is especially effective for people with desk jobs who tend to lean into their devices. It’s also useful for those who tend to over-emphasize pushing exercises while neglecting pulling exercises.
Quadruped Handcuffs w/ Spinal Twist
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Improve your shoulder and spine mobility in one simple exercise! Consider this a regression of the “Thread the Needle” movement below.
Begin in a quadruped (4-point) position with your hands directly under your shoulders and your knees directly under your hips. Tuck your tailbone. Engage your core. Flatten your back.
Fix the back of your right palm into the handcuff position on your lower back / lumbar spine.
Maintaining a strong left shoulder, twist your body inwards. Think about pulling your right elbow towards your left hand.
After reaching your maximum inward twist, open your chest to twist outward. Think about pulling your right elbow towards the sky, as high as possible. Let your gaze lead your motion.
This is one rep.
Aim to perform 5-15 reps per side. You should feel this in your planted arm’s shoulder. Strive to increase range of motion slowly over time.
Rolling Lizard
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This is a fantastic whole-body mobility move that primes your lower body for action. Don’t be surprised if you get some cracks out of your knees and hips as well!
Let’s start on the right side.
Begin in a plank position. Transition into an extended lunge position by swinging your right foot forward.
Firmly plant your entire right foot into the ground. Also press into the ground with your left hand while keeping your fingers forward.
Grab your right knee with your right hand and “stir the cauldron” so-to-speak. Simply create the biggest clockwise circles possible.
Get your whole body involved. Rotate your hips while you stir. Maintain tension in your core. Extend your left leg back, stretching the quads.
Make 3 huge circles in a clockwise motion. Then switch directions for 3 more circles.
Transition sides by simple kicking your right leg back into plank position. Then swing your left leg forward and repeat all of your circles.
Shoulder Dislocates w/ Mobility Stick
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All of my clients love to hate this one.
If you’ve got tight shoulders, especially if you work a desk job and tend to lean forward into screens/devices throughout the day, start here.
Begin by standing tall with good posture; shoulders back, head back, spine straight, core engaged, and knees slightly bent.
Grab your mobility stick in front of your body with an overhand grip. If this is your first time, grip wide. Seriously, as wide as you can go.
Slowly raise your stick up over your head. Make a giant circle until your stick meets your back. Slowly reverse back to your starting position.
Throughout the movement, keep the rest of your body as stationary as possible. Do not let your back arch or let your head fall forward. *You may hinge slightly forward at the hip.
Repeat for 5-15 repetitions.
Take this slow. Push yourself to the edge of discomfort, but not through sharp/jarring pain. Progress is made by bringing your hands closer together on the stick over weeks/months/years.
Shoulder Retraction w/ Mobility Stick
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This movement counter-acts the forward-facing posture that many of us develop when working at a desk behind a screen.
Start standing tall with your back straight, your feet shoulder-width apart, your knees slightly bent, and your shoulders neutral.
Tightly grip your mobility stick horizontally and in front of your body at chest-height. Lock out your elbows and keep them locked throughout the movement.
Protract your shoulders by pushing them out in front of your body. Then, retract your shoulders by pulling them back as far as possible. The emphasis is on the retraction – not the protraction.
When you cannot retract your shoulders back any farther, begin to actively squeeze your scapula together as if you are trying to pinch a pencil between them.
Squeeze with max force for about 3-6 seconds and then release the tension relax your shoulders to neutral.
This is one rep. Challenge yourself to perform no more than 10 repetitions by exerting enough internal force to tire you out. It’s up to you to make it count.
*Also featured in the Pull section.
Stability Ball Cobra
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This progression of the “Prone Cobra” (listed above) will strengthen your back, glutes, and core while improving your whole-body balance and stability.
Begin by laying your mid-section on your stability ball. Fully extend your legs behind your body. Let your arms fall to your sides – palms down. Make a T-shape with your body. Tense your glutes.
Slowly raise your torso as high as you can while retracting your shoulders. Pull your straight arms back towards the wall behind you while pointing your thumbs towards the sky.
Hold the top position for 3 seconds and then slowly return to the starting position.
This is one rep.
Aim to perform ~10 reps without ever fully relaxing. Maintain tension in your core, glutes, and back throughout each repetition.
Three helpful cues: (1) Imagine that you are trying to show a graphic on your shirt to somebody in front of you. (2) Pretend you are pinching a pencil between your scapulas. (3) Slowly move farther forward on the ball to increase intensity.
Supine Knee-Crossover w/
Windshield Wiper Hand Clap
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This exercise will help you mobilize your spine while increasing your capacity to create torque. Ideal for golfers, baseball players, and even ordinary folks.
Use a foam roller, a yoga block, or a stack of books to rest your crossover leg on. Anything that stands about 6 inches off the ground will work fine!
Lay on your back in a supinated position with your arms straight out to your sides. Place your foam roller on the floor to your right.
Lift your left leg and bend your knee to 90 degrees. Rotate your left leg across your body until it meets the raised surface/object on your right. Actively press down with your left leg. Tense your core.
Keeping both arms straight, use a wind-shield wiper motion to bring your left hand to meet your right hand. Imagine you are performing a giant hand clap. Slowly return your left arm back to the ground.
This is one rep.
Repeat 5-15 reps per side. Focus on maximizing the twisting component in your spine. Over time, you may gain the mobility to drive your active knee into the ground without a foam roller (raised surface).
Supine Scorpion Twists
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Similar to the “Prone Scorpion Twist” (listed above), this is an excellent primer for leg-day. This move will stretch your hamstrings and improve your overall leg mobility – and it might even crack your back!
Begin by laying in a supinated position with your arms extended at your sides in a T-shape. Push your palms into the ground and squeeze your glutes.
One leg at a time, reach your heel up into the sky as high as you can while keeping your knee locked out. When you can reach no higher, rotate your leg over to the opposite side without moving your hands or lifting your shoulder-blades off the ground.
Try to make soft impact with the ground at your sides. If you cannot reach the ground, simply work within your limited range of motion and aim to increase this range of motion over time.
After making impact (or reaching your end range-of-motion), slowly return to the starting position and repeat with your opposite leg.
This is one rep.
Perform 3-12 reps per side. Try to reach a little farther with every repetition, but listen to your body and do not push through sharp pain.
Thread The Needle
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Improve flexibility and strength in your shoulders and spine with my #1 upper-body mobility move.
Begin in the 4-point (quadruped) position with your knees directly under your hips and your hands directly under your shoulders. Grip the floor with your hands. Intensify. Actively tuck your tailbone and engage your core. Think Cat-Cow.
Reach away from your body at 90 degrees your right hand. It should slide just behind your firmly planted left hand. Reach as far as you can while keeping both palms pressed into the ground. (Your right palm will want to rotate skyward – don’t let it!)
As you reach, maintain tension in your core as you twist your spine. Drive your right ear towards the back of your left hand. Reach and intensity!
Hold this peak position for a brief moment before slowly returning to your starting point (quadruped). Repeat on the left side.
This is one rep.
Aim to perform 5-10 repetitions per side. Reach a little bit farther with each rep, but do not let your active hand turn skyward on you. Maintain intensity.
Waiter Bow w/ Handcuff Hinge
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Prime your entire backside for a lower body workouts with this effective hinging exercise. Your hamstrings will thank you.
Begin by standing tall with good posture. Your feet are stable and a bit wider than shoulder-width. Your toes point forward. The backs of your palms are firmly planted on your lower back in a handcuff position.
Maintain a straight spine while you hinge forward to maximum depth. Think about pushing your butt to the wall behind you.
Hold maximum depth for a brief moment before slowly hinging back up. Imagine that there is a string pulling your head tall.
This is one rep.
Aim to perform 5-20 reps. Sink a little deeper into the hinge with each repetition.
*Throughout the movement, maintain tension in your core, keep your shoulders back and down, keep your knees slightly bent, and try to activate your glutes.
Wall Circles
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Do you have tight shoulders? Do you struggle with reaching backwards/overhead? Start here.
Begin by standing perpendicular to a big empty wall, about 2-3 feet from the wall. Look out for photos! Make sure you’ve got plenty of space to move.
Extend your inner arm to the wall beside you. While keeping your elbow locked out, draw the biggest circle you can. Flip your palm at the top and bottom.
This is one rep.
Perform 3 clockwise reps, followed by 3 counterclockwise reps. Then turn around and perform equal repetitions with your opposite arm.
Throughout the movement, maintain upright posture with your head tall, spine straight, and shoulders back. Remain as still as possible.
Do not let your opposite shoulder move. Do not let your head fall forward. Do not let your body sway. Do not press into the wall, just scrape it.
If this is too difficult to perform with good posture, stand farther from the wall. Make progress over time by inching closer and closer to the wall.
Windmills
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Harder than it looks, this move will test your whole body mobility – from your fingertips to your toes.
Stand tall with a straight spine and stable core. Your feet should be slightly wider than shoulder-width.
(Start with the right leg.) Stagger your stance so that your right heel lines up with your left toes. Slightly bend your right leg. Maintain stable knees.
Keep your shoulders back and down. Extent your left arm straight up overhead. Lock out your elbow and reach for the stars. Keep your palm facing inward. Extend your right arm down towards your right foot.
Take a deep breath in, brace your core, and hinge forward at your hips. Do NOT round your back. Rather, push your butt towards the wall behind you.
Twist as you hinge. Extend your right hand towards the inside of your right foot. Gaze up at your fingertips – continue to exaggerate your wingspan.
When you can reach no farther, hold for a brief moment, then reverse back to the starting position. Recenter your gaze and reassess your posture. *If you cannot yet reach the floor, work within your current range of motion and aim to increase over time.
Repeat 5-15 reps per side. *Important: do not round your back as you hinge. Rather, push your butt back. If you cannot yet reach your foot, just work within your current range of motion and aim to increase it.
