Kneel with feet aligned and hip above knee. Tilt pelvis up by lifting belly button. Push hip forward for a light stretch in front. Hold 30 seconds and breathe.
Lie with knees bent and feet flat. Drive through heels, squeeze glutes to lift hips. Repeat without using lower back to pull up.
Position hands shoulder-width apart. Keep lower back flat, hips steady. Lower yourself with elbows close. Use an elevated surface if needed.
On hands and knees, keep back flat. Reach with opposite arm and leg, kicking heel out to engage glutes.
Stand with head, shoulders, and glutes against wall. Press forearms against wall, slide up and down. Keep lower back pressed to wall.
Hold resistance band with palms up, elbows tucked. Spread band until forearms are parallel. Return and repeat.
On all fours, keep knees an inch off ground. Crawl by moving opposite arm and leg. Keep hips low, head up.
Place forearm and elbow on wall or doorway at 90 degrees, shoulder height. Lean forward for a chest stretch. Hold.
Lunge left leg forward and out 30 degrees. Hands on ground, trail knee down. Squeeze rear glute, extend right arm up, watch hand.
Essential for health and energy. Benefits heart and mind. Walk daily, at least 30 minutes total. Break into shorter walks if needed.