Sit all day, still train · free
The 5‑Minute Reset
Four moves for a back that's stiff every morning and tight after sitting. They open your hips and wake up what went quiet, so your back stops doing all the work.
1 Deep squat
2 Cossack squat
3 Split squat
4 Couch stretch
How to use
One slow round, most days. First thing in the morning or before you train.
Start at a depth you control. Breathe. Never force it. If you feel it in your low back, shorten the range.
Press play ▶ and it times each move for you. Tap or swipe to skip.
Educational movement content, not medical care. If something hurts sharply or gets worse, stop and see a qualified professional.
Deep Squat, In and Out
Hips and ankles open, so your back doesn't have to round to get low
Set up Feet a little wider than your hips, toes out a touch.
Own it Sit all the way down. Stand all the way up. Slow, the whole 30 seconds.
Start here Heels coming up? Put them on a book. Hold a doorframe if you need it.
Avoid Rushing it. Slow is the point.
Cossack Squat
Groin and outer hips. Hips that move side to side stop asking the low back to do it.
Set up Wide stance. Sit toward one heel, other leg straight, toes up.
Own it Chest up. Only go as low as you can control, one clean rep at a time.
Start here Hold the chair. Heel lifting? Step out wider.
Avoid Letting the knee cave in to get lower.
Supported Deep Split Squat
Hip flexor and glute under load. Strength is what makes the stretch stick.
Set up Hands on the chair. Long stance, front heel down.
Own it Front knee travels forward over the toes. Back knee kisses the floor, then drive up. Slow down, control up.
Start here Shorter range, more hands. Lower it over the weeks, not today.
Avoid Dropping onto the back knee or letting the front heel pop up.
Supported Couch Stretch
The front of the hip, the part sitting shortened. This is the one your back has been covering for. Finish here, now that the hips are warm.
Set up Back knee on the floor, back foot up on the couch. Hands on a chair.
Own it Squeeze the glute on that side and breathe out. Don't chase the stretch. Let it come.
Start here Stay upright, both hands on the chair. Lean back only when the glute squeeze holds.
Avoid Arching the low back to fake the range.
That's it
Did the Reset help? Good.
Tap a day when you've done it. Seven in a row is where your mornings start to change.
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If you need more help with it, book a 20 minute call with me and we'll figure it out together.
