Is Your Range of Motion Shrinking?

Have you ever noticed how your body loves to default to the same shapes every day?

Whether it’s a habitual slouch at your desk, standing with your weight shifted onto one hip, or a limited overhead reach, your nervous system is constantly recording those patterns. Over time, it starts to treat those restricted shapes as the only safe way to move—effectively shrinking your body’s movement map.

In my recent article for Well magazine, I wrote about how we can use the SAID Principle (Specific Adaptation to Imposed Demands) to renegotiate those limits. Use gentle, repeated practices to expand the ranges your nervous system deems safe.

To help you put this into practice, I put together a brand new 5-part YouTube Shorts series breaking down quick self-tests and functional resets you can do at home.

The Range of Motion Reset Series

• Part 1: The SAID Principle (Why You Feel Stiff)

Discover why stiffness isn't always a muscle problem—it's often a safety brake pulled by your nervous system.

[Watch Part 1: The SAID Principle]

• Part 2: 60-Second Alignment Audit 

Stand in front of a mirror and audit your posture from the ground up! We’re checking foot placement, knee tracking, and pelvic tilt, and using a simple block-squeeze trick to retrain your alignment.

[Watch Part 2: Alignment Self-Test]

• Part 3: True Core Stability 

Core strength isn't about six-pack abs—it's about keeping your spine and pelvis stable while your limbs move. Test your stability and try two drills to build strong core support.

[Watch Part 3: Core Stability Check]

• Part 4: Tight shoulders? Do this isometric reset.

Do your shoulders shrug to your ears when you reach overhead? Try this quick mobility test and an isometric trick to give your shoulders more freedom.

[Watch Part 4: Shoulder Mobility]

• Part 5: The Psoas Release 

Your psoas connects your spine directly to your legs. Learn how to test hip stability and use both active and passive releases to give your lower back much-needed relief. 

[Watch Part 5: Psoas Release]

Give these self-tests a try this week and see what your body tells you.