→ Couch stretch (lengthens tight hip flexors) → Bird dogs (wakes up dormant glutes + deep core) → Deep squat Y raises (opens the hips, lifts you out of the slouch) Comment the word BASICS and I’ll send you my Grade 1 Mobility programme: a 4-week follow-along plus a joint-by-joint library so you can target your own stiff spots and move pain free again. #mobility #lowerbackpain #hipflexors #posture #deskjob mobilitytraining painfree movementismedicine