Labor Day weekend is a perfect time to relax, recharge, and enjoy time with family and friends. After all the fun—whether you’ve been gardening, grilling, traveling, or just lounging—your body might be craving some gentle movement to shake off stiffness and reset your posture.
Here are 3 simple at-home mobility moves you can do anywhere to help your spine, hips, and shoulders feel loose, aligned, and energized.
1 Cat-Cow Stretch (Spinal Wake-Up Call)
This classic stretch gently opens up your spine, releasing tension from sitting or slouching.
How to do it:
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Get on your hands and knees in a tabletop position.
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Inhale as you arch your back, lifting your head and tailbone (Cow).
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Exhale as you round your spine, tucking your chin and pelvis (Cat).
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Repeat slowly for 30–60 seconds.
Great for relieving neck stiffness, low back tightness, and resetting posture.
2 Hip 90/90 Rotations (Unlock Tight Hips)
Perfect if you’ve been sitting a lot or standing while cooking or socializing!
How to do it:
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Sit on the floor with one leg in front bent at 90 degrees, and the other leg behind you also bent at 90 degrees.
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Slowly rotate your hips to switch sides while maintaining good posture.
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Repeat 5–10 times on each side.
Helps increase hip mobility, reduce low back tension, and improve your walking mechanics.
3 Wall Angels (Posture Reset)
Undo the effects of slouching and open up your upper back and shoulders.
How to do it:
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Stand with your back flat against a wall, arms bent at 90 degrees (like a goalpost).
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Slowly slide your arms up and down, as if making a snow angel, keeping contact with the wall.
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Do 10–12 slow repetitions.
Supports shoulder mobility, eases neck tension, and helps correct rounded shoulders.
Move, Breathe, and Enjoy the Weekend!
These simple moves are quick, effective, and can be done anytime to help your body feel balanced and refreshed. Movement is one of the best ways to support your health—especially during busy or restful weekends.
Feel free to share these tips with family and friends so everyone can enjoy a healthier, happier holiday!
Brittany Domier
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