A 1-minute mobility and posture pair targeting hips, lower back, and neck – suited for anyone who needs to decompress from the bottom up after hours of sitting.

The deep squat sit opens your hips, ankles, and lower back in a way that a chair actively prevents – 30 seconds down there and you can feel things shifting back into place. Then chin tucks address the other end, pulling your head back over your spine and releasing tension along the back of your neck. The combination works because both moves undo the same problem from opposite directions – one tackles the base, the other the top.

Research on mobility interventions for sedentary adults shows that hip-opening positions combined with cervical retraction exercises can reduce both lower-back and neck discomfort – two of the most common complaints from prolonged sitting, addressed in a single minute.

Drop & Tuck Restore

Exercises