@trevorsinstinct: ‼️ WAKE UP WITH BACK PAIN? DO THIS ‼️ Every morning, I roll out of bed and go straight to the floor to do this. Just 2 movements: ✅ 20 Pump Stretches (Down Dog → Up Dog) ✅ 20 Windshield Wipers (legs straight, side to side) That’s it. But it makes a massive difference. If you wake up stiff, tight, or sore — this is the simplest routine to unlock your spine and feel human again. You’ll feel it immediately after round one. Stay consistent, and after 1–2 weeks, you’ll feel like a new person. — ⚙️ Why it works: The Pump Stretch opens up the spine through flexion and extension — restoring fluidity between your hips, spine, and shoulders while rehydrating your fascia after sleep. You’re decompressing the vertebrae, loosening the hamstrings, and activating the posterior chain. The Windshield Wipers give you rotational mobility — one of the most neglected movements in modern life. They help rebalance the right and left sides of your core, improve hip control, and relieve lower back pressure by restoring spinal twist. Together, these two movements hit every major plane of spinal movement: ➤ Forward bend ➤ Backward bend ➤ Rotation Which means: You’re hydrating your joints You’re rebalancing your system You’re keeping your spine young Because remember: You’re only as old as your spine. — 🧠 Protocol: • 20 reps of each • 1 round minimum • Do up to 3–5 rounds for a full mobility session • Best done first thing in the morning or anytime you feel locked up — You are your best chiropractor. If you want a full system to rebuild your body from the ground up — strength, mobility, longevity — click the link in my bio. 🧠⚔️ #spinalmobility #backpainrelief #primalmovement #mobilitytraining #dailypractice #spinehealth #movementmedicine #flexibilitytraining #coreworkout #jointhealth #longevityfitness #kettlebelltraining

Trevor

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Wednesday 16 July 2025 19:37:29 GMT