Daily Home Reset — 3-Movement Passive Yielding Protocol

Version 1.0 | June 22, 2026 | Frequency: Daily | Duration: ~15–20 minutes

This daily reset uses only single-leg ramps (wedges), two yoga blocks, a head cushion, and a chair or couch. Perform 2 sets of 5 breath cycles per movement. The protocol progressively builds sagittal clearing, thoracic decompression, and pelvic floor integration while respecting shoulder and hip constraints.

Movement 1: Sagittal Clearing & Sacral Counternutation

Purpose: Restore deep squat positioning and allow the arches to collapse while protecting shoulder limits in later phases.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Base	1–4	Supported Deep Squat Breathing on Wedges	Place heels on single-leg ramps. Hold a stable doorway or heavy furniture. Sink deep and let the arches collapse toward the floor.
Progression	5–8	Wall Squat	Waistband area on the wall. Stay heavy on your heels and use your feet to push your back into the wall.
Advanced	9–12	Wall Squat 120 Reach Pump (Modified)	Perform the wall squat while reaching arms forward. Strict Modification: Reach must remain below 60° due to the 0° shoulder limit. Do not force the 120° reach.

Movement 2: T5-T8 Posterior Thorax Decompression

Purpose: Decompress the mid-thoracic spine and restore posterior expansion while combating swayback bias.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Base	1–4	Sidelying 2 Block Decompression	Lie on your side. Place one yoga block strictly under the lower ribcage and the second under the top of the pelvis. Cue: “Melt down into position. Slow 4 to 6 count quiet inhales through the nose.”
Progression	5–8	Sidelying Armbar Hold	Remove blocks. Hold a heavy household item (e.g., jug) in the top hand. Chest facing the wall. Reach to the ceiling on the exhale.
Advanced	9–12	Copenhagen Adduction Armbar Level 2	Place the top leg on a chair/couch. Weight strictly on hand and bottom outside knee to combat Swayback gravity bias.

Movement 3: Pelvic Floor / Lower Abdominal Integration

Purpose: Restore pelvic tuck capacity and integrate breath with lower abdominal control while respecting hip flexion limits.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Base	1–4	Hook Lying Tilt with Ball Squeeze	Lie flat with head on cushion. Knees bent, feet flat. Place a cushion or ball between the knees. Cue: “Curl the hips up without engaging your abs. Silent in through the nose, long soft exhale to make ab wall smaller.”
Progression	5–8	Feet Elevated Hook Lying Tilt	Elevate the feet onto a chair or couch. Elevating the feet removes gravity’s demand on the 40° SLR limitation, making the pelvic tuck physically accessible.
Advanced	9–12	Supine 90/90 Arm Reach	Hips at 90° to flatten the waistband and drop the Swayback pelvis. Straighten the knees to keep the waistband flat. Take a slow 4–8 count exhale and reach forward (capped at 60°).