The Floor Reset: A Gentle Way to Undo Tight Shoulders, Hips, and Bad Posture

Most posture problems don’t come from weakness.
They come from holding on too long.

Tight shoulders. A stiff neck. Hips that feel like rusted hinges. Arms that won’t reach the floor overhead no matter how much you “stretch.”

For a lot of active agers, the real issue isn’t flexibility — it’s a nervous system that never got the memo that the danger has passed.

That’s where this routine comes in.

This Is Not a Stretching Routine

There’s no forcing.
No counting reps.
No “push through the burn.”

This is a floor-based reset — a series of relaxed positions you simply lie in while gravity does the work.

You don’t stretch at your body.
You let your body unwind.

Why the Floor Works So Well

When you’re on the floor:

• Your spine is supported

• Your muscles don’t have to hold you up

• Your nervous system feels safer

That safety signal is everything.

Once the body feels safe, tight areas — especially the chest, shoulders, neck, and hips — begin to let go on their own.

What This Routine Helps With

• Forward-head posture

• Rounded shoulders

• Tight chest that blocks overhead arm movement

• Hip flexor stiffness from years of sitting

• General “armor” your body forgot how to remove

This is especially helpful if:

• Traditional stretching feels frustrating or aggressive

• Yoga poses feel like too much

• You want something you’ll actually do consistently

What’s Inside the Floor Reset PDF

The Still Warrior Floor Reset is a calm, printable guide you can keep next to your mat or carpet.

Inside you’ll find:

• 6 simple floor positions (on your back, side, belly, or kneeling)

• Clear, plain-English instructions

• Suggested time ranges (no timers required)

• Zero equipment required (pillows and towels encouraged)

• Designed for daily use or “as needed” resets

Most people finish in 10 minutes — or less.

A Quick Note on Progress

One day, your arms may finally touch the floor overhead.

Not because you forced them.
Not because you stretched harder.

But because your body decided it was safe enough to let go.

That’s how real posture change happens.

Download the Free PDF

You can download the Still Warrior Floor Reset here:

👉 Download the Floor Reset PDF when the file opens, either print or click File, Download.
(Print it. Keep it on the floor. Use it often.)

A Still Warrior Reminder

You don’t fix posture by pulling harder.
You fix it by teaching the body that it no longer needs armor.

If this routine helps you breathe a little easier or stand a little taller, pass it along to someone who could use that too.

Your body’s been carrying you for a long time.
This is one way to return the favor.