Mobilize

5 exercises

Free the joints, open the mid-back, and find your neutral pelvis before you load anything.

Shoulder Circles

Upper 3 × 10

Warms the shoulder girdle

Roll the shoulders forward, up, back and down in a smooth circle — trace a clock face.

Movement for Life

Thoracic Rotations

Upper 3 × 10 · hold 3s each side

Mid-back (thoracic) rotation mobility

Sit tall, arms crossed over the chest. Rotate to one side, then the other, keeping the hips still.

Movement for Life

Thoracic Extension over Foam Roller

Upper 30–60s, working up the mid-back

Restores mid-back extension — the direct antidote to the rounded upper back

Foam roller across the upper back, hands cradling the head, core tight. Gently arch back over the roller and roll slowly up toward the shoulders — never onto the low back.

Back Intelligence

Pelvic See-Saw (Tilt Control)

Lower Hold 5–7s × 5–7

Motor control — find your neutral pelvis (do this before the loaded work)

On your back, rock the pelvis: arch (anterior tilt) then flatten and tuck (posterior tilt), rolling the spine down one segment at a time. Find the easy neutral middle — the spot to keep drifting back to through the day, not to hold rigidly.

Moore

Hip Internal Rotation

Lower Hold 60s each side

Restores the hip internal rotation a neutral pelvis needs

On your back, let one bent knee fall inward; place the other foot on the outside of that knee and gently press it toward the floor.

PostureDirect