5 moves, under 2 minutes, every joint from your ankles to your thoracic spine. Here’s the full flow. Two minutes. Every joint. No equipment. That is genuinely all it takes to undo the damage from a full day of sitting. The reason a seamless flow works better than isolated stretches is that your body does not move in isolation. Your adductors connect to your pelvis. Your pelvis connects to your spine. Your spine connects to your thoracic cage. When you flow through movements instead of holding static positions, you teach the whole chain to cooperate again. That is real mobility. This reel walks you through five movements in a continuous sequence. Deep squat prayer stretch for the adductors, squat-to-stand for the hamstrings and spine, deep lunge for the hip flexors and glutes, downward dog for the calves, and squat rotations for the thoracic spine and hips. Every rep builds on the last. You never stop moving. Save this for your next session. — Comment BASICS and I’ll send you my Gr...