Feeling stiff, sore, or stuck in your body? You’re not alone. Most of us carry hidden tension from daily habits like sitting too long or staring at screens. A physical therapist told me five simple exercises could fix “95% of your problems.”

At first, I was skeptical—but after trying them, I was all in. These moves are easy, practical, and they work fast. They eased my back pain, opened up my posture, and gave my body the reset it needed.

If you’re tired of quick fixes that don’t last, this routine might be the real change you’ve been waiting for.

How to do Jeff Cavaliere’s 5-exercise routine

1. Door Frame Face Pull

This move strengthens the upper back and helps pull your shoulders into proper alignment.

Stand in a doorway, place your hands at shoulder height on each side of the frame, and pull your face toward the opening by squeezing your shoulder blades together.

It reverses the hunched-over posture we often get from phones and computers. Over time, this exercise supports better posture and reduces neck and shoulder strain.

Tips:

• Keep your neck neutral, don’t jut your head forward.
• Focus on squeezing the shoulder blades tightly at the end of the motion.
• Start with 2–3 sets of 8–10 reps per day.
• Move slowly and with control—quality over quantity.

2. Dead Arm Hang

Sometimes all the body needs is decompression. Hanging from a pull-up bar with relaxed shoulders helps create space between compressed joints and stretches tight upper body muscles.

It’s especially helpful for people with shoulder pain or tension. Over time, it improves grip strength, spine health, and posture.

Tips:

• Don’t engage your lats or arms—let your body fully relax.
• Start with 10–20 seconds and gradually build up.
• Use a box or step if reaching the bar is tough.
• Breathe slowly to help your muscles release.

3. Hip Drop

This underrated move restores balance in the hips and targets muscles we often neglect.

Stand on a step with one foot hanging off, then let that hip drop while keeping the standing leg straight.

It wakes up the glute medius and reduces strain in the lower back. Walkers, runners, and anyone with hip tightness will benefit.

Tips:

• Keep your upper body upright—don’t lean side to side.
• Hold onto a wall or rail for support as you learn.
• Perform slowly to activate the right muscles.
• Aim for 2 sets of 10 reps on each side.

4. Glute Bridge to Reach Over

This full-body movement brings mobility, strength, and coordination together. Start in a glute bridge position, then reach one hand across your body while pushing your hips upward.

It opens the chest, fires the glutes, and stretches tight shoulders all at once. This move is a powerful fix for long hours of sitting.

Tips:

• Squeeze your glutes before lifting your hips.
• Reach with intention—not speed.
• Alternate sides for balance and better symmetry.
• Keep your feet flat and grounded throughout.

5. Divebomber Push-Up

This is not just a push-up. It blends strength, mobility, and body control. Starting in a downward dog position, swoop your chest forward, keeping it close to the floor, then push up into an upward dog.

It stretches the spine, builds shoulder and arm strength, and trains control through the entire range of motion.

Tips:

• Keep elbows soft, not locked.
• Move through the range smoothly—don’t rush.
• Practice with slow reps to build control and confidence.
• Begin with 5–6 reps and build up over time.

What I learned from trying the routine

It Targeted All My Problem Areas

What stood out most about this routine was how well it hit every sore spot I didn’t know I had.

My neck tension eased, my hips loosened, and my back felt supported in a way it hadn’t in years.

My Spine Felt Great

After just a few sessions, my spine felt less compressed and more mobile.

The dead arm hang and divebomber push-up especially helped stretch and activate the spine from top to bottom.

Stiffness faded, and sitting for long hours no longer hurt as much. That deep sense of release and reset is hard to describe—but it’s noticeable.

The Bonus Move Challenged My Stability

The glute bridge to reach over brought out a surprise benefit: stability. Reaching across the body while bridging forced my core to engage and balance in ways I hadn’t felt before.

It wasn’t just about stretching or strength—it was about control. That challenge helped strengthen deep stabilizers and improve my balance in everyday movements. Small shift, big difference.

Final Thoughts

You don’t need fancy equipment or hour-long routines to feel better. These five movements cover the core of what most people are missing: mobility, strength, and alignment.

They’re quick to learn, easy to do at home, and incredibly effective.

Stick with them for a few weeks, and your body will start to move differently—better, freer, stronger. Sometimes the simplest changes lead to the biggest shifts.