Most people think mobility requires a 60-minute yoga class. It doesn’t. In the same way that 10 high-protein snacks help you stay on track with your diet, 10 minutes of intentional movement can “reset” your nervous system and fix the postural damage caused by long hours at a desk.
Perform each move for 60 seconds. Focus on deep diaphragmatic breathing and controlled movement.
1. The Cat-Cow (Spinal Decompression)
The Move: On all fours, inhale as you arch your back (look up), exhale as you round your spine like a cat (look at your belly button).
Why: It wakes up the spine and prepares you for a beginner back workout.
Watch: Demonstration Video
2. World’s Greatest Stretch (The Total Opener)
The Move: Step into a deep lunge. Place your inside elbow to the floor next to your foot, then rotate that same arm up toward the ceiling.
Why: It hits the hips, the thoracic spine, and the hamstrings all at once—perfect before starting the 12-3-30 workout.
Watch: Demonstration Video
3. 90/90 Hip Switches (Unlocking the Pelvis)
The Move: Sit on the floor with both knees bent at 90-degree angles (one in front, one to the side). Rotate your knees to the opposite side without lifting your feet.
Why: Essential for anyone following the 3-2-8 method who wants to improve squat depth and lower back health.
Watch: Demonstration Video
4. Scapular Wall Slides (Postural Correction)
The Move: Stand with your back against a wall. Keep your elbows and wrists touching the wall as you slide your arms up and down in a “Y” and “W” shape.
Why: It corrects rounded shoulders and reinforces the upright posture we preach in our Healthy Lifestyle Tips.
Watch: Demonstration Video
5. Deep Squat Pry (Ankle & Hip Mobility)
The Move: Sit in the bottom of a squat (as deep as you can go). Use your elbows to gently push your knees out while rocking side to side.
Why: This preps your lower body for the steep incline of the 12-3-30 routine.
Watch: Demonstration Video
6. Thread the Needle (Shoulder Release)
The Move: From all fours, slide one arm under your chest toward the opposite side, resting your shoulder on the floor.
Why: Releases tension in the upper back—perfect for recovery after starting strong on a new lifting plan.
Watch: Demonstration Video
7. Child’s Pose to Cobra (The "Reset")
The Move: Flow from a wide-knee child’s pose into a low cobra (upward dog), stretching the abdominals.
Why: It lowers cortisol and signals your brain that it’s time for magnesium-supported rest.
Watch: Demonstration Video
Integration with Your Lifestyle
Whether you are strictly following 75 Soft or utilizing the 30/30/30 rule for fat loss, this 10-minute flow serves as your “active recovery” pillar. In fitness, consistency is the only metric that truly moves the needle.
How do you feel after this flow? Drop a comment on our latest post at se7ensymbols.com and let us know your progress.