We are the sum of our daily actions. Most of the day is spent sitting, with our head jutting forward, our back rounded, and our shoulders slumped. The world we live in doesn’t always allow for “perfect posture.” All this time spent in less-than-ideal positions can lead to tightness, aches, and pains throughout the body, which in turn can lead to making less-than-ideal decisions. For instance, if your back is always sore from sitting all day, you’re less likely to stay active because of the discomfort.

The goal of my daily mobility resets is to guide you on how to unwind after a long day of sitting, so you’re not constantly dealing with prolonged tightness and pain. Let’s be real—the constant pain and tightness you feel may take more of a mental toll than a physical one. Let’s get your body right so you can feel better, both physically and mentally.

The mobility series below is an accumulation of what has worked best, not only for me but for the hundreds of people I’ve worked with, both in private and remote training settings. You’re welcome to follow along with each series or simply take what feels best for you and apply it as needed. The key is to practice with consistency and intention— don’t just go through the motions. Connect with each movement and be curious about why you’re feeling tightness or pain.