Start here
Two short reads before the exercises — what the pattern is, and how to fit the work into a week.
The five phases
Work them in this order within a session: release what is tight, mobilize the joints, stretch, then strengthen what is weak. The daily resets stand on their own and belong in every day.
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Phase 01 · 6 exercises
Daily Resets
Every day, ~6 minutes — at your desk, in the kitchen, between calls.
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Phase 02 · 6 exercises
Release
Two or three minutes of self-massage to take the brakes off — a tight muscle lets go faster than it stretches.
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Phase 03 · 5 exercises
Mobilize
Free the joints, open the mid-back, and find your neutral pelvis before you load anything.
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Phase 04 · 9 exercises
Stretch the Tight
The short, overactive muscles that pull you out of line.
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Phase 05 · 14 exercises
Wake the Weak
The lengthened, switched-off muscles that should hold you upright.