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Daily Routines

~10-15 min21 exercises

Top 5 — Highest Return
Shoulder PT
Hip PT
Core & Spine

2/29

Top 5 — Highest Return

8-10 min Do these first when time is tight. This is the daily minimum for posture, shoulder control, and hip stability.

Banded face pulls: 3 x 15-20. Pull to ears, elbows high and wide. Hold the squeeze for 1 sec.
Prone Y-raises: 2 x 12-15. Thumbs up. Lift from the lower shoulder blades; no shrugging.
Wall chin tucks: 2 x 10, 5-sec hold. Back and head against the wall; nod straight back.
Scapular wall slides: 2 x 10. Ribs down, low back flat, forearms on the wall. Stop before any pinch.
Banded walkouts: 2 x 15 steps/direction. Small quiet steps, pelvis level, knees tracking straight.

3/29

Banded face pulls

3 × 15-20

Form: Band anchored at face height in a door. Pull to ears, elbows high and wide. Think "double bicep pose" at the finish. Hold 1 sec. Light band — this is a rehab/posture movement, not a strength exercise.

4/29

Prone Y-raises

2 × 12-15

Form: Lie face down, arms extended in a Y above your head, thumbs pointing up. Lift both arms off the floor using your shoulder blades — think "shoulder blades down and together," not "arms up." Hold 1-2 sec at top. Lower with control. Do not hike your neck or shrug your traps.

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Scapular wall slides

2 × 10 reps

Form: Stand ~6 in from wall, lumbar flat against it (no gap). Arms in W (elbows bent, forearms on wall). Slide to Y while keeping forearms and wrists in contact throughout. Squeeze shoulder blades down and in at the top. If your lower back lifts off, you've gone too high — reduce ROM.

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Corner pec minor stretch

45 sec

Form: Stand in a doorway or corner. Forearms on the frame at low-diagonal (~45° below shoulder height). Lean chest gently forward until you feel the stretch across the front of your shoulders. Hold. Don't force.

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Scapular push-ups

2 × 10-12

Form: Push-up position (or knees down). Without bending elbows, protract the shoulder blades (let chest drop toward floor) then retract them (push chest away from floor). Small, deliberate movement — it's a scapular exercise, not an arm exercise.

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Band pull-aparts

3 × 15

Form: Stand tall. Hold band at both ends, arms straight at chest height, shoulder-width grip. Pull the band apart horizontally until it touches your chest, squeezing shoulder blades together. Control the return. No anchor needed — hold both ends.

9/29

Banded rows

3 × 12-15

Form: Band anchored low or mid in a door (or around a sturdy post). Retract shoulder blades before pulling — "chest proud" before arms move. Pull elbows back past your sides. Full extension at front on each rep.

10/29

Wall push-ups

2 × 12-15

Form: Hands on wall at chest height, body in plank alignment from head to heels. Lower chest toward wall, press back. Scapulae protract at the top (push away from wall).

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Banded walkouts

2 × 15 steps/direction

Form: Band around ankles or just above knees. Slight squat position. Step laterally, maintaining band tension throughout — don't let feet come together. Toes forward, knees tracking over toes.

12/29

90/90s

1-2 min/side

Form: Sit with front leg in 90° (hip external rotation, knee 90°), back leg in 90° (hip internal rotation, knee 90°). Sit tall over the front hip. Switch sides. Stop at any anterior pinch.

13/29

Cossack squats

6-8/side

Form: Wide stance (1.5–2× shoulder width). Shift weight to one side, sit back into that hip. Other leg straight, heel down, toes up. Knee tracks over toes. Stop before hip pinch. Bodyweight only.

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Heel glute bridge

2 × 15, 2-sec hold

Form: Lie on back, heels on floor, toes lifted. Drive through heels to lift hips until body forms a straight line from knees to shoulders. Squeeze glutes at top, hold 2 sec. Lower with control. Heels-only drive keeps load off the Achilles.

15/29

Kneeling hip flexor stretch

45 sec/side

Form: Kneel on one knee (pad if needed). Drive hips forward and down until you feel the stretch in the front of the trailing hip. Keep torso tall. Tuck tailbone slightly (posterior pelvic tilt) to deepen the stretch and engage the motor pattern that counters APT. Switch sides.

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Wall chin tucks

2 × 10 reps, 5-sec hold

Form: Stand with back, shoulders, and head against wall. Without lifting off the wall, nod chin straight back ("make a double chin"). Hold 5 sec. The wall gives feedback — your head should stay in contact throughout. If your SCM (visible neck cord) is firing, you're using the wrong muscles.

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Standing thoracic extension

2 × 8 reps, 2-sec hold

Form: Stand tall. Cross arms over chest (X — hands on opposite shoulders). Squeeze shoulder blades together. Gently extend your upper back backward, chin slightly tucked, until you feel the stretch across the mid-back. Hold 2 sec. Return. Focus the movement on T4–T8 (mid-upper back), not the neck or lower back.

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Dead bugs

2 × 8-10/side

Form: Lie on back, arms pointing at ceiling, knees at 90° (tabletop). Press your lower back firmly into the floor — this must stay constant. Slowly lower opposite arm and leg toward the floor. Return, switch sides. If lower back lifts, reduce range of motion.

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Bird dogs

2 × 10/side

Form: On all fours, neutral spine (no arching or rounding). Extend opposite arm and leg simultaneously. Reach long rather than lifting high — think horizontal reach, not maximum height. Hold 2 sec. Return without touching the floor between reps if possible.

20/29

Wall pelvic tilts

2 × 10 reps, 3-sec hold

Form: Stand with back against wall, feet ~6 in from base, heels down. There's a small natural gap at the lumbar. Contract your lower abs and gently flatten that gap — tilt the pelvis posteriorly so the lumbar presses into the wall. Hold 3 sec. Release fully. Don't hold your breath.

21/29

Thread the needle

2 × 8/side

Form: All fours, neutral spine. Slide one arm under your body, palm up, rotating your thoracic spine. Lower your shoulder toward the floor. Hold 2-3 sec. Return. Keep hips stacked — the rotation should come from the thoracic spine, not the lumbar.

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Cat-cow

10 cycles

Form: On all fours. Cat: exhale, round spine fully (tuck tailbone, dome upper back, chin to chest). Cow: inhale, extend spine (tailbone up, chest open, gentle chin lift). Move through full range slowly and deliberately.

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Next

At-Home Ground Mobility

~15 min

23/29

At-Home Ground

~15 min6 exercises

Quadruped (~3.5 min)
Half-Kneeling (~3 min)
Supine (~4.5 min)
Floor Finish (~2 min)

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← Main routines · Posture · Home · Travel · Travel (Achilles) · Forearms · Ground · Bed · Recovery

6 movements, daily. Morning, evening, or before training. At-home floor sequence for carpet, rug, or bare floor. No yoga mat or equipment needed; use a folded towel under knees only if the floor is hard. Covers spinal mobility, hip mobility, thoracic rotation, hamstring flexibility, and lateral hip ROM — everything else (chin tucks, ankle circles, pec stretch) is already in your Bed Routine and Shoulder PT.

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Cat-cow

8-10 reps (slow, with breath)

Form: Hands and knees. Inhale: drop belly, lift tailbone (cow). Exhale: tuck chin, round back (cat). Slow — 3–4 sec each direction. Initiate from pelvis, wave travels up the spine.

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Quadruped hip circles

8/side each direction

Form: Hands and knees. Lift bent knee to side (fire hydrant). Slow, smooth circles — 8 forward, 8 backward each leg. Keep circles pain-free; make smaller if pinching.

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World's greatest stretch

5/side (5-sec hold)

Form: Half-kneeling lunge, hands inside front foot. Elbow drives front knee out (adductor stretch). Rotate torso, reach inside arm up (shoulder height is fine — no need overhead). Hold 5 sec. Rotation comes from thoracic spine — not lower back. Don't let front hip drop into deep flexion; keep hips square.

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Figure-4 stretch

45-60 sec/side

Form: Ankle over opposite knee. Gently pull bottom leg toward chest. Hold 45–60 sec. Breathe and relax into it. Stop at any pinch at front of crossed-leg hip — reduce pull immediately.

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Supine active hamstring stretch

8-10 slow reps/side

Form: Lie on back. One leg flat or slightly bent; raise the other leg straight toward the ceiling until you feel a hamstring stretch. Hold 2 sec, lower with control. Use hands behind thigh only if needed. Hip stays neutral.

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Adductor rock-backs

8-10/side

Form: On all fours. Extend one leg straight out to the side, foot flat or heel down. Slowly sit hips back until you feel inner-thigh stretch, then return. Keep range comfortable and stop before hip pinch.