Thursday – 9:15 PM
There’s a reason I start with the right side.

After years of right ankle surgery, knee tweaks, shoulder pain, and nervous system overload, one thing became clear:

My entire right chain was compensating for instability.

Tight fascia. Torqued joints. Shallow breathing.
It wasn’t just physical.
It was mental, hormonal, emotional — my stress response was always locked ON.

Now?
I do the Right-Side Reset.
And it’s changed everything.

⚙️ What Is It?

The Right-Side Reset is my nightly recalibration.
It’s a 10–15 minute flow that does 3 things:

1. Releases tension from the calf to the shoulder

2. Mobilises stuck joints and breath pathways

3. Activates the right glutes, scapula, and vagus nerve
   → Followed by visualisation, grounding, and nervous system calm

It’s not a workout.
It’s how I make sure I don’t wake up broken.

🔧 Step-by-Step: My 9PM Reset

🧹 Step 1 – RELEASE (4 mins)

1. Outer Calf Roll (Right)
   Slow foam roll or ball work on the peroneals
   → Pausing on the crunchy bits

2. IT Band Roll (Right)
   Hip to knee, middle third
   → Breathing into tension

3. Rear Shoulder Ball Press (Right)
   Ball into infraspinatus, arm across chest
   → Feels like unhooking a wire from my traps

🔓 Step 2 – MOBILISE (4 mins)

1. Ankle Wall Drill
   Restoring dorsiflexion, post-surgery
   → 15 slow knee-to-wall drives

2. Hip Flexor Stretch + Sidebend
   Lengthening the chain from psoas to ribs
   → Right arm overhead, lean left

3. Thread the Needle (Shoulder Opener)
   Right arm under left in child’s pose
   → Deep breath, let go

4. Supine Glute Stretch
   Right ankle over left knee, pull in
   → Targets the deep stuff

💥 Step 3 – ACTIVATE & ALIGN (5 mins)

1. Clamshells with Band
   Right glute medius
   → 2 sets of 15

2. Wall Press Glute Bridge
   Right leg focus
   → Drive through heel, fire hamstring

3. Half-Kneeling Band Row (Right Arm)
   Scap retraction
   → Pull with shoulder blade, not bicep

🧘 Optional Cool Down

• 1 min diaphragmatic breathing

• Gargle or hum (vagus stimulation)

• Ground barefoot — feel into your feet

• Affirmation: “I recalibrate. I rebuild. I rise.”

• Visualisation:
  ➤ Next-day version of me: calm, athletic, clear
  ➤ No twitch, no panic, no noise — just presence

🧬 Why It Matters

This isn’t a mobility drill. It’s reprogramming.

Your nervous system remembers imbalance.
If you don’t correct it daily, you start each morning already off-centre — physically and mentally.

But if you correct it deliberately?
You walk taller. Breathe deeper. Sleep better.
You become safer in your own body — and that changes everything.

Living Life Elevated isn’t about intensity.
It’s about mastery.
And that begins on the floor, at 9PM, with a ball pressed into your ribs and your breath coming back home.