You sit for 8+ hours a day. Your traps are rocks. Your lower back screams by 3pm. Sound familiar?

Most people think they need an hour at the gym to fix this. They don't.

Here's a 5-minute recovery routine I give every client before we even start a session:

1. Chin tucks (60 seconds)

Drop your chin toward your chest, hold 5 seconds. Repeat. This reverses the forward-head posture that's destroying your neck.

2. Thoracic extension over a chair (60 seconds)

Sit on the edge of your chair, clasp your hands behind your head, and lean back over the chair's backrest. You'll feel your mid-back open up immediately.

3. Hip flexor stretch (60 seconds each side)

Kneel on one knee, push your hips forward. Your hip flexors are shortened from sitting all day — this undoes the damage.

4. Wrist circles (30 seconds each direction)

If you type all day, your forearms are tighter than you think. Slow circles in both directions.

5. Deep breathing (60 seconds)

4 seconds in, 7 seconds hold, 8 seconds out. This activates your parasympathetic nervous system and drops cortisol immediately.

Do this every afternoon at 3pm. You'll feel the difference in 3 days.

And when you're ready for a real reset — a licensed therapist showing up at your door with a massage table — that's what we do at Restore.