All flows
3 minutes · Reset
3-Minute Back Reset
Purpose. Calm the nervous system and reduce guarding.
01
90/90 breathing — 5 slow breaths
Cue — Long exhale. Let ribs soften down. Breathe into the sides and back of the rib cage.
02
Cat-cow with long exhales — 5 reps
Cue — Move slowly. Do not force range.
03
Pelvic tilts — 5 reps
Cue — Small motion. Reconnect pelvis, ribs, and breath.
04
Wall dead bug or gentle dead bug — 5 reps per side
Cue — Keep the spine quiet. Exhale as the leg moves.
Closing
Your job is not to force mobility. Your job is to signal safety.