💡 How to follow: 1. **Dead hang + leg swings — 30 sec** — hang from pull-up handles, swing legs to decompress the spine and release the lower back in real time. (Gym: Matrix cable crossover rack with pull-up handles.)
1
Dead hang + leg swings — 30 sec
— hang from pull-up handles, swing legs to decompress the spine and release the lower back in real time. (Gym: Matrix cable crossover rack with pull-up handles.)
- — hang from pull-up handles, swing legs to decompress the spine and release the lower back in real time. (Gym: Matrix cable crossover rack with pull-up handles.)
2
Deep squat hold — 2 min
— sit in a deep squat; take elbows inside the knees and pry them open. Opens hips, undoes hours of sitting damage.
- — sit in a deep squat; take elbows inside the knees and pry them open. Opens hips, undoes hours of sitting damage.
3
Couch stretch — 60 sec/side
— back shin vertical against a flat bench (couch variation), front leg into 90° lunge stance, push hips forward to release tight hip flexors pulling on the lumbar spine.
- — back shin vertical against a flat bench (couch variation), front leg into 90° lunge stance, push hips forward to release tight hip flexors pulling on the lumbar spine.
4
90/90 switches — 10 slow reps
— seated, knees bent, plant hands behind for support; rotate both knees to one side (90/90 position), sweep slowly to the other side. Unlocks hip rotation.
- — seated, knees bent, plant hands behind for support; rotate both knees to one side (90/90 position), sweep slowly to the other side. Unlocks hip rotation.