8 hours of sleep compresses your spine, shortens your hip flexors and deactivates your glutes. 4 drills fix it. If the first thing you feel when you wake up is a locked spine and cemented hips, that is not aging. That is your body responding to eight hours of zero movement. ㅤ When you sleep, your spinal discs lose hydration and compress. Your hip flexors stay shortened in the fetal position. Your gluteus maximus gets flattened against the mattress all night and essentially powers down. By the time your alarm goes off, your posterior chain is cold and your anterior chain is locked short. No wonder the first few steps feel brutal. ㅤ The fix does not require a full workout. Four specific drills in four minutes can reverse the overnight shutdown. Cat cow rehydrates the discs. 90 90 hip switches restore internal and external rotation. Thoracic rotations open the ribcage. Glute bridges wake up the one muscle group that literally supports your pelvis all day. ㅤ This is the bare minimum mornin...