Dashboard

Movement

Wrist & Finger WarmupTendon glides 5x — fist, open wide, hook each joint · then press back of hand flat, fingers down, hold 20s each

Chin Tucks10 slow reps — pull chin straight back, hold 3s · do this before any phone time

Thoracic ExtensionRolled towel between shoulder blades, arms crossed or overhead, gravity hold 90s · opens shoulder + neck + posture

Doorway Pec StretchArms at 90° in doorway, gentle lean forward, hold 30s × 2 · primary impingement fix + pec opener

Scapular RetractionsSqueeze shoulder blades together and down, hold 5s, release · 10 reps · counters text neck forward pull

Pendulum SwingsLean forward, let arm hang fully relaxed, slow small circles 10x each direction · passively decompresses shoulder

Reverse Prayer ProgressionPalms together at chest, slowly lower toward belly, hold 30s · progress to backs of hands behind back over weeks

Nerve Floss — C7Ear to good shoulder, affected arm extended and out, wrist bent back · alternate head tilt + wrist 10x · slow, not stretchy

Elbow & Ulnar NerveStraighten arm fully 10s, then bend to 90° 10s · 5 rounds · keeps ulnar nerve mobile, counters overnight curl

Cat–Cow5 slow rounds — exaggerate tuck + arch to feel neutral

Hip Flexor Stretch30s/side — squeeze glutes, keep ribs stacked

Dead Bug6–8/side — exhale, flatten low back into floor

Glute Bridge10 reps, 2s hold — glute squeeze, not low back

Wall Angel5–8 slow reps — ribs down, move arms through full range

Child's Pose + Side Reach30s/side — opens low back and lats

90/90 Breathing5 breaths — low back flat against wall, breathe into ribs

Figure-4 Stretch30s/side — gentle glute and hip release

Quad Stretch30s/side — slight tuck for hip flexor stretch

Chin Tucks5 × 5s holds — strengthens deep neck flexors

Passive Stand10–15 min standing still — pair with reading or a podcast

Calf Raises3 × 15 slow reps — feel it through the back of the leg

Squat Hold3 × 30s — sit into hips, activates glutes and quads

Arms Overhead30s — lats and shoulders open up while standing

Hip Circles10 each direction — loosens hips and lower back

Cleaning

Daily: wipe counters · make bed · clean kitchen

Creative Ideas

In Support of Glimmers

Start the day with one hand on your chest and one deep breath
Ask your body (before the phone): "What do I actually need right now?"
Channel gratitude in the simple things
Allow yourself to be, without shame
Morning light anchors your circadian rhythm, boosts serotonin, and lowers cortisol
Slow breathing or gentle stretching shifts your nervous system out of fight-or-flight
"Today I'm looking for ease, connection, and beauty"
Train your brain to notice what's already working

Dopamine Menu

Throat Chakra Health

Nothing is permanently stuck. Sound + exhale soften the throat.