You don't need a gym membership to unstick your joints — if you've been sitting for 3 hours straight, your hips and spine are begging for this 3-move reset

woman doing hip stretch outside — (Image credit: Shutterstock)

Save yourself the time and money and check out this three-move reset for your spine and hips without needing to leave your mat or your home. I’m a big fan of mini energy resets during the day when life gets busy, and this is the perfect solution for unsticking your joints and releasing tension.

The best yoga mats are the ones that offer grip and support, so I recommend using one to perform your exercises on. If at any time you feel pain, stop and avoid "working through it." You could try reducing your range of motion or how far you move into the stretch, and if revisiting it doesn't work for you, I've coached years' worth of mobility classes and have included some of my go-tos below.

1. Puppy pose

Puppy pose opens up the chest, abdomen and shoulders and reaches deep into the upper back and rear shoulders, making it a strong shoulder stretch for those who want more spice than child's pose.

To do it:

Start on your hands and knees, then walk your hands forward on your mat while keeping your hips stacked over your knees
Press down gently with your hands and rest your forehead or chin on the mat
breathe deeply and hold the stretch for 30-60 seconds, then walk your hands in and lift your chest and head.

2. Gorilla squat press

Gorilla squats help open your hips and groin. To stay upright, you'll need thoracic mobility, so if you struggle, place a block or book under your butt or hands.

Keep your chest lifted and focus on working with your bodyweight first, twisting to open the upper body and shoulders. If you want to, add a dumbbell.

Position your feet wider than shoulder-width with toes pointed slightly out
Sit your hips back and lower into a deep squat position with your chest up and back straight. Slightly lean back and drive your butt down
Lift your right arm and twist to the right, sending your gaze up at your hand
Lower your right arm and repeat on your left side
Aim for 8-10 reps per side.

3. Downward dog planks

Downdog planks are a staple of mine for increasing movement in your shoulders, stretching down the back of your body and engaging your core muscles. As you push back into the downward dog, you'll feel a stretch in your upper back, shoulders, glutes and hamstrings, whereas the plank engages your core, glutes, quads, hips, shoulders and arms.

Exhale as you push into your downward dog; inhale as you move forward into your plank.

Start in a high plank position with your shoulders stacked directly over your wrists
Align your hips with your shoulders
Squeeze your glutes and thighs and brace your stomach, zipping your stomach in
Lift your hips up and back into a downward dog, lightly pressing out of your hands and maintaining a soft bend in your knees if you need it
Draw your heels down and pause for a moment here
Repeat for 8-12 reps.

Need more ideas?

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