Train to Thrive – Foundations Reset

Day 2 of 7 — Joint Health & Usable Range

Today is about restoring usable joint range without forcing flexibility.
Move slowly and stay pain-free.

Session (15–25 minutes)

1) Cervical Control & Awareness (Neck)

Move slowly. Stay in a comfortable range.

  • Chin nods (small “yes” motion) × 6

  • Head rotations (turn left / right) × 5 each side

Focus on:
Smooth motion and staying symptom-free.
Stop before strain or tension.

2) Shoulder & Scapular Movement

Choose one option:

  • Wall slides × 8–10
    or

  • Scapular push-ups × 8

Move with control — no shrugging or rushing.

3) Hip Rotation (Supported)

Choose one option:

Option A — Seated Hip Rotation

  • Sit tall on a chair

  • Rotate one knee inward, then outward

  • 6 reps per side

Option B — Supine Hip Rotation

  • Lie on your back, knees bent

  • Gently rotate knees side to side

  • 6 slow reps

Range should feel easy and controlled.

4) Supported Deep Sit (Optional)

  • Hold onto a stable surface

  • Sit into a comfortable depth

  • Hold 30–45 seconds

If this position bothers your hips or knees, skip it.

Key Takeaway

Joint health comes from control and consistency, not forcing range.

Continue to Day 3