Dead Hang2–3 × 15–30s
Grab a pull-up bar, let your body weight hang completely, and take deep breaths into your belly.
Why: Decompresses the spine; stretches lats and shoulders.
How to run it: Move through this as a slow circuit. Breathe into every
position. If something feels sharp instead of stretchy, back off — this routine is
about creating space, not chasing a burn.
Phase 1
Decompress & Mobilize
Un-glue the joints — create space in your spine and open tight areas.
Cat-Cow2 × 10–12
On hands and knees, slowly arch your back up (cat) and let it dip down (cow). Move with your breath.
Why: Lubricates the spine; restores natural movement.
Kneeling Hip Flexor Stretch2 × 30–45s/leg
Kneel on one knee. Squeeze the glute of the kneeling leg and gently push your hips forward.
Why: Reverses tightness in the front of the hips caused by sitting.
Thoracic Extensions2 × 10
Roll a foam roller under your mid-back (not lower back). Support your head and gently arch back over it.
Why: Reverses the “hunched over a keyboard” posture.
Phase 2
Activation
Wake up dormant muscles — switch your glutes and core back on so they support your spine.
Glute Bridges3 × 15
Lie on your back, knees bent. Squeeze your glutes and push your hips to the ceiling. Hold 2 seconds at the top.
Why: Wakes up the glutes; takes load off the lower back.
Bird-Dog2 × 10/side
On all fours, extend your right arm forward and left leg backward at once. Keep your back completely flat.
Why: Engages deep core stabilizers and lower-back muscles.
Band Pull-Aparts3 × 15–20
Hold a light resistance band in front of you. Squeeze your shoulder blades together to pull the band to your chest.
Why: Wakes up the upper back and rear delts; fixes rounded shoulders.
Phase 3
Light Strengthening
Reinforce good posture — if you feel up to it, keep weights light and focus on pulling movements.
Goblet Squats3 × 10–12
Hold a light dumbbell or kettlebell at your chest. Keep your torso completely upright as you squat.
Why: Builds leg/core strength without heavily loading the spine.
Seated Cable Rows3 × 12
Keep your chest up and pull the handle to your stomach. Squeeze your shoulder blades hard at the back.
Why: Strengthens the rhomboids and lats to hold your shoulders back.
Farmer’s Carries3 × 40–50 steps
Hold a moderately heavy dumbbell in each hand. Stand tall, brace your core, and walk with perfect posture.
Why: Forces the core to stabilize the spine dynamically.