This one stretch undoes more damage from sitting than anything else you’ll find in a gym. Most people spend years doing it wrong — rounding their back, straining their neck, wondering why nothing changes. Here’s the 3-step method that actually works: Step 1 — The Standing Pancake. Hinge, don’t round. Flat back, always. Step 2 — The Horse Stance. Open the hips and build the strength to hold the position. Step 3 — The Seated Reach. Pull your chest forward with your hip flexors. Don’t just collapse into it. 5 minutes a day. That’s all it takes to start undoing what years of sitting have done to your body. Save this for later. Your hips will thank you. #mobility #pancakestretch #flexibility #hippain #backpain calisthenics stretching modernhuman functionalfitness bodyweighttraining