3-Move Morning Mat Mobility — Ground & Align

A two-minute daily squat undoes hours of sitting damage and opens the hips.

1. Sit all the way down, heels flat
2. Elbows inside knees, pry them open
3. Chest tall, breathe
4. 2 minutes total

Sit with knees bent, plant hands behind — sweep both knees side to side to unlock hip rotation.

1. Hands behind, knees together
2. Sweep knees to one side (90/90)
3. Smoothly switch to the other side
4. 10 slow, controlled reps

Drag down into the chair with the back of your heels. Hamstrings engage, the pelvis moves into a posterior tilt, and the low back flattens. Very gentle — about 2 out of 10 effort.

1. Drag heels down into the chair
2. Hamstrings engage
3. Pelvis rolls into posterior tilt
4. Low back flattens — 2/10 effort

Exhale gently through an open mouth with a relaxed jaw for 5–10 seconds until the side abs engage. Pause, hold them gently, then inhale through the nose, letting the air fall in. Slow and passive — the front of the rib cage opens more each breath, no neck engagement.

1. Exhale open-mouth 5–10s, jaw relaxed
2. Feel the side abs engage at the end
3. Pause, then inhale through nose
4. Rib cage opens in front — no neck tension
5. Repeat: 2 sets × 10 slow breaths