Modern life keeps us glued to screens and car seats, leaving our joints stiff and cranky. This below daily movement hygiene routine is a great way to reverse that desk-bound slump, boost posture, and prime your body for pain-free workouts.

How to use it:

1. Set a timer for 8 to 15 minutes based on your availability.

2. Spend ~60–90 seconds on each drill, flowing from top to bottom.

3. Breathe intentionally, keep tension low, and move through a pain-free range.

4. Repeat daily (or as a warm-up) to lock in long-term joint health.

If all of this feels like a lot, start with the one or two drills that address your biggest needs. Practice those first, then add in the others at your own pace.

Neck Mobility

https://www.youtube.com/watch?v=GGLvI0pF8p0

Scapular Control

https://www.youtube.com/watch?v=GqGnaGuKxq8

Thoracic Spine (Upperback) Rotation

https://www.youtube.com/watch?v=AzCghjjWt5k

Shoulder Mobility

https://www.youtube.com/watch?v=898QrvpmRWc

Semental Cat Cow (General Spine Mobility)

https://youtu.be/dpHPsJxp1ZQ?si=S2nhOw-t1UYarmQB

Hips Opener

https://www.youtube.com/watch?v=81qAnWFCh3Y

Ankle Mobility

https://www.youtube.com/watch?v=6iht_ecV1Go

Additional Tips for Consistency

• Pair it with a habit - schedule it before or after your morning coffee or make it your post-work commute unwind.

• Save this list on your phone so it’s one tap away.

• Track your streak: 30 days of movement hygiene will get you noticeable gains in mobility and energy.