Combine Dr. Emily’s routine with the Pso-Spine for a 10-minute daily reset

Dr. Emily Reyes, a sports chiropractor and mobility coach, works with firefighters and athletes who ask the same question: “What can I do every day to keep my spine healthy?”

Her answer fits into ten minutes.

🧩 1. Cat-Cow Breathing (30 sec)

Start on hands and knees. Inhale → arch spine (cow). Exhale → round spine (cat). This lubricates the entire vertebral column.

🧩 2. Thoracic Extension over a Roll (60 sec)

Place a tool like the Pso-Spine across your mid-back, extend gently, and reach arms overhead. Targets T4–T8 to open the rib cage and improve breathing.

🧩 3. Hip Hinge Pattern (60 sec)

Stand tall, bend at hips without rounding the back. Strengthens lumbar stability.

🧩 4. Wall Chin Tuck (30 sec)

Keep back against wall and gently press the back of your head into it. Corrects forward head posture and activates deep neck flexors.

🧩 5. 90/90 Breathing Reset (2 min)

Lie on your back, knees bent on a chair. Inhale deeply into ribs, exhale through the mouth. Restores neutral spine and rebalances the diaphragm.

“Mobility isn’t about stretching longer,” Dr. Emily says. “It’s about teaching your spine to move freely and breathe fully.”