Hip Flexor Stretch
Psoas · Rectus Femoris
Why: Most lengthened when the hip is extended and knee flexed — opens tight hip flexors from sitting.
Progression: Beginner: kneeling lunge, hands on floor · Intermediate: torso upright, drive hips forward · Advanced: back foot elevated
- Kneel in a lunge, back knee down, rear foot elevated
- Hinge forward / drive hips forward for the stretch
- Feel it in the front of the back hip
- Breathe and hold 20–30s per side
TVA Brace
Transverse Abdominis
Why: Your internal brace — fixes posture, protects the low back, reverses inverted breathing.
Progression: Beginner: quadruped hollowing · Intermediate: add arm/leg reach · Advanced: full dead bug or loaded brace
- Start on all fours, neutral spine
- Draw the navel toward the spine without moving the pelvis
- Brace like you're about to be poked in the belly
- Hold 10–20s, breathe into the ribs
Lower Trap Raise (Prone Y)
Lower Trapezius
Why: Pulls shoulders down & back — reverses rounded desk posture.
Progression: Beginner: prone Y-raise, arms light · Intermediate: raise with a pause · Advanced: add light dumbbells or faster tempo
- Lie prone, arms extended forward in a Y
- Lift arms and chest slightly, squeeze shoulder blades down-back
- Keep thumbs up, don't shrug the neck
- Lower slowly, 10–15 reps
Shoulder External Rotation
Infraspinatus · Teres Minor
Why: Keeps shoulders stable, prevents impingement — most people are internally rotated from slouching.
Progression: Beginner: side-lying, light weight · Intermediate: add band/cable · Advanced: slower eccentrics or heavier load
- Lie on your side, elbow at 90° tucked at the ribs
- Rotate the forearm up and away from your body
- Keep the elbow pinned to your side
- Control up and down, 10–15 reps per side