Stretched this morning and still stiff by lunch? It’s not age. Your spine only ever moves in one direction all day. Forward, hunched over a screen, until it fuses into that posture. But your spine is built to move in three planes, and almost every routine trains just one. Hit all three, morning and night, and the stiffness stops piling up. 3 drills, 1 minute each: 1. Cat-cow → round and arch. Real flexion and extension, segment by segment. 2. Standing side bend → lateral flexion. Lengthens the QL and obliques, the side body sitting locks down. 3. Deep squat rotation → loaded rotation through the inner hips and thoracic spine. That’s all three planes covered in three minutes. Comment BASICS and I’ll send you the full Grade 1 Mobility routine. #mobility #spinemobility #lowerbackpain #posture #desk