Welcome to Your 7-Day Mobility Reset
This simple, effective program is designed to help you move better, feel better, and eliminate daily pain — one day at a time. Each session takes just 10–15 minutes and includes targeted mobility work, stretching, and stability exercises with video guidance to walk you through every move.
Whether you’re stiff from sitting, sore from training, or just want to feel more free in your body — you’re in the right place.
Let’s get started.
Day 1: Unlock Your Hips & Low Back
Objective: Enhance hip mobility and alleviate lower back tension through targeted stretches and movements.
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1. 90/90 Hip Stretch
Description: This stretch targets both internal and external hip rotation, improving flexibility and reducing hip and lower back discomfort. It’s especially beneficial for those who sit for extended periods.
Instructions:
• Sit on the floor with your front leg bent at a 90-degree angle in front of you, and your back leg bent at a 90-degree angle behind you.
• Keep your torso upright and square over your front leg.
• Lean forward slightly to deepen the stretch, maintaining a straight spine.
• Hold for 2 minutes on each side.
2. Cat-Cow Spinal Flow
Description: A gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.
Instructions:
• Start on your hands and knees in a tabletop position.
• Inhale as you arch your back, lifting your head and tailbone towards the ceiling (Cow Pose).
• Exhale as you round your spine, tucking your chin to your chest and tailbone under (Cat Pose).
• Continue this flow for 1 minute, moving with your breath.
3. World’s Greatest Stretch
Description: This dynamic stretch targets multiple muscle groups, including the hips, hamstrings, glutes, and thoracic spine, making it an excellent full-body mobility exercise.
Instructions:
• Begin in a high plank position.
• Step your right foot forward outside your right hand.
• Lower your left knee to the ground for a deeper stretch.
• Place your right elbow inside your right foot and gently press down.
• Twist your torso to the right, extending your right arm towards the ceiling.
• Return to the starting position and repeat on the other side.
• Perform 6 reps on each side.
4. Deep Belly Breathing in 90/90 Position
Description: This breathing exercise focuses on diaphragmatic breathing, promoting relaxation and core stability. It helps in activating the parasympathetic nervous system, reducing stress, and improving posture.
Instructions:
• Lie on your back with your feet resting on a wall, knees and hips at 90-degree angles.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest still.
• Exhale slowly through your mouth, feeling your abdomen fall.
• Continue this breathing pattern for 2 minutes.
Stay Motivated
DAY 2
Day 2: Fix Your Posture
Objective:
Open up tight chest muscles, restore upright posture, and activate your back and neck stabilizers to reduce daily slouching and tech-neck tension.
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1. Wall Angels
Description:
Improves shoulder mobility and postural strength by activating the upper back and shoulder stabilizers.
Instructions:
• Stand with your back, head, and glutes against a wall.
• Raise arms to 90°, elbows bent (like a goalpost).
• Slowly slide your arms up and down the wall, keeping contact the whole time.
• 2 sets of 10 reps
2. Doorway Pec Stretch
Description:
Opens tight chest muscles that pull your shoulders forward from sitting, driving, or using a computer.
Instructions:
• Stand in a doorway with one arm on the frame at shoulder height.
• Step forward gently with the opposite leg until you feel a stretch across your chest.
• Hold and breathe.
• Hold for 1 minute each side
3. Seated Chin Tucks
Description:
Strengthens deep neck flexors and reverses forward head posture (tech neck).
Instructions:
• Sit upright in a chair.
• Gently retract your head straight back (as if making a double chin).
• Keep eyes level and hold for 3–5 seconds.
• Do 15 slow reps
4. Thoracic Spine Foam Rolling
Description:
Mobilizes the mid-back (thoracic spine), improving posture and shoulder movement.
Instructions:
• Lie on your back with a foam roller under your upper back.
• Support your head and slowly roll from mid-back to upper shoulders.
• Pause on tight spots and breathe deeply.
• Roll for 2 minutes
What People Are Saying
“I didn’t realize how stiff I had gotten until I started this reset. By Day 3, I could already feel the difference in my hips and back. The daily layout was simple, effective, and easy to stay consistent with — I actually looked forward to it each morning!”
— Jessica M., Active Mom & Weekend Warrior
“This 7-day reset was a game changer. My neck and shoulders feel so much lighter, and I’ve had zero back pain all week. It was the perfect daily routine to fit into my busy mornings.”
— Mark T., Golf Enthusiast & Business Exec
“I’ve tried mobility routines before, but this one actually made sense — clear, structured, and effective. By the end of the week, I felt more flexible, less achy, and more in control of my body.”
— Emily R., CrossFit Athlete
Be Committed
DAY 3
Day 3: Bulletproof Your Ankles & Knees
Objective:
Improve ankle dorsiflexion, build knee stability, and stretch key lower body muscles to move and train with confidence.
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1. Half-Kneeling Ankle Mobility (Knee-to-Wall)
Description:
Improves ankle range of motion to support better squats, lunges, and walking mechanics.
Instructions:
• Get into a half-kneeling position with your front foot about 2–4 inches from a wall.
• Keep your heel down and drive your front knee toward the wall.
• Repeat gently without pain or collapse.
• 10 reps each side
2. Heel Drops (Calf Mobility)
Description:
Targets tight calves and Achilles tension, especially useful for those with stiff ankles or heel pain.
Instructions:
• Stand on a step with your heels hanging off the edge.
• Slowly drop your heels below the step, then return to start.
• Use support for balance if needed.
• 20 slow reps
3. Single-Leg Glute Bridge
Description:
Strengthens glutes and hamstrings while stabilizing the knee and hip joints.
Instructions:
• Lie on your back with one knee bent and the other leg extended.
• Push through the heel of the bent leg and lift your hips, keeping your core tight.
• Lower down with control.
• 10 reps each leg
4. Standing Hamstring Stretch
Description:
Lengthens the posterior chain (glutes and hamstrings), improving flexibility and relieving low back tension.
Instructions:
• Stand tall, extend one foot out in front with toes up.
• Hinge at your hips and reach toward the extended foot.
• Keep your spine long and chest proud.
• Hold for 1 minute each leg
Lets Address Those Shoulders
DAY 4
Day 4: Loosen Up Your Shoulders
Objective:
Free up shoulder motion, reduce tension, and improve posture and overhead movement.
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1. Shoulder CARs (Controlled Articular Rotations)
Description:
Teaches your shoulder to move smoothly through its full range of motion, building control and mobility.
Instructions:
• Stand tall and slowly make a big circle with one arm, rotating the palm in and out as needed.
• Move slowly and stay pain-free.
• 5 slow reps each arm
2. Sleeper Stretch
Description:
Targets the back of the shoulder (posterior capsule) to improve internal rotation and relieve tightness.
Instructions:
• Lie on your side with your bottom arm at 90° in front of you.
• Use your top hand to gently push the forearm down toward the floor.
• Hold for 1 minute each side
3. Thread the Needle (Thoracic Rotation)
Description:
Increases mid-back rotation and releases upper back tightness — great for posture and shoulder health.
Instructions:
• Start on hands and knees.
• Slide one arm underneath the other and rotate your upper body as you reach through.
• Return and repeat.
• 10 reps each side
4. Band Pull-Aparts (or Towel Pulls)
Description:
Activates postural and scapular muscles (especially rhomboids and rotator cuff) to improve shoulder strength and stability.
Instructions:
• Hold a resistance band (or towel) in front of you at shoulder height.
• Pull the band apart, squeezing shoulder blades together.
• Slowly return.
• 2 sets of 15 reps
Core Stability
DAY 5
Day 5: Reset Your Core Stability
Objective:
Strengthen the deep core muscles that support your spine and pelvis. These exercises improve posture, balance, and movement efficiency — especially for active lifestyles.
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1. Dead Bug
Description:
Builds core control while keeping your spine stable during movement — foundational for injury prevention.
Instructions:
• Lie on your back with arms and legs in the air (knees bent 90°).
• Slowly extend opposite arm and leg while keeping your core tight.
• Return to start and switch sides.
• 2 sets of 10 slow reps
2. Bird Dog
Description:
Improves cross-body stability and strengthens the lower back, core, and glutes.
Instructions:
• Start on hands and knees.
• Extend one arm and the opposite leg at the same time.
• Keep hips level and core engaged.
• 10 reps each side
3. Side Plank (Modified if Needed)
Description:
Targets obliques and lateral stabilizers, key for core integrity and spinal support.
Instructions:
• Lie on your side with elbow under your shoulder.
• Lift hips off the ground into a straight line from head to heels (or knees if modifying).
• Hold with control.
• 30 seconds each side
4. Standing Pelvic Tilts
Description:
Teaches awareness and control of pelvic positioning — a crucial skill for core control and posture.
Instructions:
• Stand tall with feet shoulder-width apart.
• Gently tilt your pelvis forward (arch lower back), then backward (tuck tailbone).
• Move slowly and smoothly.
• 20 reps
Be proud
DAY 6
Day 6: Full-Body Flow for Recovery
Objective:
Rejuvenate the entire body with light movement and stretching. This recovery-focused day promotes blood flow, reduces soreness, and resets joint motion.
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1. Deep Squat Hold
Description:
Opens up the hips, ankles, and spine — perfect for decompressing and improving deep mobility.
Instructions:
• Stand with feet slightly wider than hip-width.
• Drop into a deep squat, keeping heels down and chest tall.
• Use a support (like a pole or counter) if needed.
• Hold for 1–2 minutes
2. Spinal Rolls (Standing)
Description:
Promotes fluid motion through the spine and releases stiffness from prolonged sitting or poor posture.
Instructions:
• Stand tall and slowly roll down one vertebra at a time until your hands hang.
• Then slowly roll back up.
• 10 slow reps
3. Open Book (Thoracic Rotation)
Description:
Improves thoracic mobility and helps rebalance posture by rotating the upper spine.
Instructions:
• Lie on your side with knees bent, arms stacked in front.
• Rotate top arm across your body, opening your chest toward the floor.
• Follow your hand with your eyes.
• 10 reps each side
4. 1/2 Kneeling Quad Stretch
Description:
Releases tight hip flexors and quads — common in people who sit often or train legs regularly.
Instructions:
• 1/2 Kneeling Position. Tuck tailbone between legs and lunge forward.
• Keep knees aligned and core tight.
• Use a wall or chair for balance.
• Hold 1 minute each leg
You Made It!
DAY 7
Day 7: Reset & Reassess
Objective:
Bring everything together with a movement-based flow. Finish strong and reassess your mobility improvements!
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1. World’s Greatest Stretch
Repeat from Day 1
6 reps each side
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2. Bird Dog
Repeat from Day 5
10 reps each side
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3. Cat-Cow Spinal Flow
Repeat from Day 1
1 minute of slow reps
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4. Deep Belly Breathing (Flat)
Description:
Reset your nervous system and recover with slow, intentional diaphragmatic breathing.
Instructions:
• Lie flat with one hand on your belly, one on your chest.
• Inhale deeply through your nose, filling your belly.
• Exhale slowly through your mouth.
• Breathe for 3 minutes
Video Demo:
90/90 or Flat Belly Breathing (https://www.youtube.com/watch?v=Aw1afqKlsI4)
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Self-Check Movement Test (Optional)
Try these again to see your progress:
• Toe Touch
• Overhead Reach
• Deep Squat
Notice:
Are you moving easier, deeper, or with less tightness than 7 days ago?
