Routines & Programs

Morning Back Reset

Wake the spine up gently — mobility first, then a light stretch.

5 exercises · ~6 min

Core Foundations

The classic stability trio — control before strength.

3 exercises · ~21 min

Desk Worker Reset

Undo a day of sitting — shoulders, wrists, hips, and legs.

5 exercises · ~6 min

Lower Body Strength

Legs and glutes, bottom to top — finish with a stretch.

5 exercises · ~8 min

Hip Opener Flow

Breathe, reset the pelvis, then open the T-spine and hips — gentle to deep, ending in the world's greatest stretch.

8 exercises · ~15 min

Knee Plan 1

Clinic knee program — hamstring length, quad activation, and progressive knee-extension strength. One dosage throughout: 2 sets of 8–10, 5-second hold, twice daily.

7 exercises · ~21 min

Upper Back & Trap Strength

For neck and upper-back pain from long days at a computer — the loaded shoulder-girdle work that the office-worker trials actually tested, not a stretch routine. About 20 minutes, three times a week.

8 exercises · ~22 min