Pain-Free Movement

2-Minute Daily Reset

Feel taller, looser, and lighter — fast. A calm follow-along you can do standing or seated.

  1. 1) Breathing Reset — ~20sHands on ribs. Inhale through nose (ribs expand sideways). Slow exhale like blowing through a straw. 2–3 breaths.Cue: Soft belly, relaxed shoulders.
  2. 2) Neck & Shoulders — ~30sDrop shoulders gently. Slow chin tucks (5). Ear-to-shoulder stretch (5s each side).Cue: Long neck, not chin forward.
  3. 3) Spine & Ribs — ~30sStand tall. Slow cat-cow style wave or gentle spinal circles (seated is fine).Cue: Move like warm honey — slow and smooth.
  4. 4) Hip Opener — ~25sStep one foot back. Soft bend in front knee. Pelvis gently tucked. Light glute squeeze. (10–12s each side)Cue: Open the front of your hip — don’t fold your low back.
  5. 5) Core & Posture Lock-In — ~15sFeet hip-width. Light belly brace. Ribs stacked over hips. Gentle glute squeeze. Tall through crown of head. Relax jaw.Cue: Strong but soft. Tall, not tense.
Clinical Research Programs

Timer: Ready.

Press “Start” and I’ll pace you through each step with gentle cues.

Gentle coaching: If anything pinches or feels sharp, skip that motion today. Stay in the easy range and breathe. Your body loosens with consistency.

This routine is for general stiffness, not a diagnosis. If pain persists or worsens, consult a licensed professional.