20-Minute Body Reset: 5 Simple Exercises for Strength, Mobility & Stress Relief

Improve shoulder health, decompress the spine, and strengthen grip with this simple exercise. Hang from a pull-up bar, keeping shoulders relaxed and core engaged. **Instructions:** Find a pull-up bar. Grip the bar with hands slightly wider than shoulder-width apart. Let your body hang naturally, relax shoulders, and engage your core. Start with 20-30 seconds and build up to 1-2 minutes. **Tip:** If you're new to dead hangs, use a doorway pull-up bar at home and start with shorter holds.

“This simple movement is one of the most effective ways to improve your shoulder Health decompress your spine and strengthen your grip”

Build glute strength, improve core stability, and ease tight hip flexors. Lie on your back, lift your hips, and squeeze your glutes. **Instructions:** Lie on your back with knees bent and feet flat. Press through heels, lift hips off the ground, and squeeze glutes. Keep core tight throughout. Hold for 2-3 seconds, then slowly lower. Repeat 10-15 times for two sets. **Tip:** If the exercise is too easy, try a single-leg variation or add weight across your hips.

“This exercise is great for building glute strength improving core stability and easing tight hip flexors”

A full body workout that builds shoulder muscles, strengthens grip, stabilizes the core, and enhances balance. Walk with heavy weights while maintaining a stable posture. **Instructions:** Grab dumbbells or kettlebells. Stand tall with shoulders back, chest up, and core engaged. Walk forward slowly with controlled steps, maintaining a stable posture. Aim to walk for 30-60 seconds. **Tip:** Imagine a string pulling you up from the top of your head to help maintain a straight spine.

“This movement provides a full body workout that builds the muscles in your shoulder girdle strengthens your grip stabilizes your core and enhances overall balance and coordination”

Restorative movement for building leg and core strength while improving ankle, hip, and knee mobility. Sink into a deep squat position, keeping heels flat and chest upright. **Instructions:** Stand with feet shoulder-width apart, toes slightly turned out. Slowly sink into a deep squat, keep heels flat, chest upright, and back neutral. Stay in the squat for 20-30 seconds, gradually increasing to 1-2 minutes. **Tip:** If balance is challenging, hold onto a sturdy object.

“the resting squat is one of the most restorative and foundational movements for the human body it's a position that humans are designed to spend time in but due to Modern Lifestyles you know long hours sitting in chairs tight hips and reduced lower body strength many people struggle to get into or even to hold this position”

Improve flexibility, reduce tension, and increase rotational mobility of the thoracic spine, shoulders, and upper back. Rotate your torso, threading one arm under your body and then reaching up to the sky. **Instructions:** Start on all fours. Reach one arm under your body, threading it through the space between your opposite arm and leg. Rotate your torso and follow your arm with your eyes. Hold, then extend the arm up to the sky. Repeat 10 times per side for two sets. **Tip:** Focus on slow, deliberate movements to maximize the stretch and improve mobility.

“This exercise is a highly effective rotational movement that targets the thoracic spine shoulders and upper back it's a very simple yet very powerful way to improve your flexibility reduce tension and increase rotational Mobility things that all lead to living a better life with less pain and more Mobility as we age”