Skye's daily warm-up — the one that saves me 15 min of stiff-back complaints.
Four drills. Do them in order. Don't skip the breath cues — they're the difference between going through the motions and actually unlocking tissue.
Back flat against wall. Arms in a "W", elbows and wrists on the wall. Slide arms up to "Y" without letting elbows drift forward. Hold the top 2 seconds. 8 slow reps.
Sit on the floor, front leg 90° bent in front, back leg 90° bent behind. Switch sides by hinging forward and rotating hips — don't use your hands. 8 clean switches.
Lunge forward, opposite elbow to the floor beside the front foot. Rotate same-side arm up to the ceiling, eyes follow the hand. Hold 2 seconds. Step back, switch.
Start on hands and knees. Five slow cat-cow reps (spine rolls). Then five bird dogs each side — opposite arm and leg extended, hold 2 seconds, re-tuck. Breathe through each rep: inhale cow, exhale cat, exhale the bird-dog extension.
I drop 1 routine a week — mobility, recovery, sleep stacks. No spam, no affiliate crap.