You don’t need to correct everything at once. Working on the whole body at once can be overwhelming. A mobility routine needs to be sustainable a long routine may not be as effective. More is not always better. Goal is a dose and a response.
This situation didn’t happen in a day so its going to take time to improve. Stay consistent, and keep chipping away at it.
If you are working on things and not seeing lasting change it is time to take a new approach.
Pro Episode # 21 – Pro-User Request Friday: Not Seeing The Change? You Need a Systems Approach
Prioritize trunk (spine) first then move to the big engines of the hip and shoulder.
For the time being look at this work as your workout, however keep moving each day.
Get the other aspects of everyday life in check sleep, hydration, nutrition, if you sit for extended periods of time take breaks and do a short mobilization throughout the day.
Some basics on doing work:
1. Stay on a tissue until you make change or until you stop making change.
2. If you aren’t able to breathe you are working too deep.
3. Muscles under tension don’t open up.