Hey! I’m Mike, I go by DJ AXCESS, and I’m a DJ, public speaker, and business coach based in Columbus, Ohio.
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Long event days take a toll on your body.
As DJs, we spend hours standing, driving, carrying gear, looking down at laptops, checking playlists, managing timelines, setting up equipment, and staying mentally locked in for an entire event. It is easy to think the job is only about music, but your body is a major part of your performance.
If your neck is tight, your back is sore, your hips feel locked up, or your posture starts falling apart halfway through the night, it affects how you move, how you focus, and how you show up.
This stretching routine is not meant to be complicated. It is a simple mobility routine built around breathing, control, posture, and recovery. The goal is to move slowly, stay within a comfortable range, and give your body a reset after long days on your feet.
Before we go any further, I need to be clear: I am not a doctor, physical therapist, or medical professional. This is for general informational and educational purposes only. It is not medical advice. Stop immediately if you feel pain, dizziness, numbness, or discomfort, and consult a qualified medical professional before starting any new exercise or stretching routine.
Why DJs Need a Mobility Routine
Most DJs understand the importance of taking care of gear.
We protect controllers, cables, microphones, speakers, hard drives, laptops, and cameras. We pack backups. We check firmware. We organize our bags.
But we do not always treat our bodies with the same level of intention.
A DJ event day can involve hours of sitting in the car, lifting equipment, standing on hard floors, leaning over gear, and looking down at screens. Over time, that can create tightness in the neck, shoulders, upper back, lower back, hips, and hamstrings.
That is why I like routines that focus on the areas DJs actually use and abuse.
This routine includes chin tucks, side neck stretches, cat cow, thread the needle, down dog, figure four stretch, supine spinal twists, glute bridges, bird dogs, and child’s pose. The movements focus on posture, spinal mobility, upper back rotation, hip mobility, core stability, glute activation, and recovery.
The point is not to force anything.
The point is to move better, breathe better, and recover with more intention.
The Routine
1. Chin Tuck (1 minute)
Sit tall with your spine upright
Look straight ahead with your eyes level
Gently pull your chin straight back
Keep the back of your head tall
Inhale
Exhale and return to neutral
Move slow and controlled
Hold for 2–3 seconds at the end range
“Stay tall through your spine”
“Move slow and controlled”
Breathe
Focus on your breath during the entire routine
Let thoughts come and go but always come back to your breath
Fill your entire stomach with air on the inhale
Push all the air out on the exhale
Breathe linearly without inhaling or exhaling too quickly
This helps with soreness due to phone use
2. Side Neck Stretch (1 minute each side)
Stay tall on the floor with your spine upright
Gently tilt your head to the right
Right ear to right shoulder
Keep your chest tall and your shoulders level
Place your left hand in your lap or out to the left side to keep your shoulder down
Return to neutral on your inhale
Ear to shoulder on the exhale and pause
Move and hold at your own pace
Breathe
Switch sides
Stay tall on the floor with your spine upright
Gently tilt your head to the left
Left ear to left shoulder
Place your right hand in your lap or out to the right side to keep your shoulder down
Keep your chest tall and your shoulders level
Return to neutral on your inhale
Ear to shoulder on the exhale and pause
Move and hold at your own pace
Breathe
“Keep your shoulders relaxed”
“Don’t force the stretch”
These stretches help your neck posture
3. Cat Cow (1 minute)
Start on all fours in tabletop
Arms under your shoulders
Hips over your knees
Exhale as you bend your back up toward the ceiling
Round your tailbone and let your chin come to your chest
Inhale as you draw your stomach down toward the floor
Take your gaze up
Move slowly between the two positions as you breathe
One breath one motion
Breathe
Cat Cow improves spinal mobility
4. Thread The Needle (1 minute each side)
Start in tabletop
Reach your right arm up toward the ceiling
Then slide your right arm under your left arm
Lower your right shoulder and the side of your head to the floor
Keep your hips stacked over your knees
Reach your left hand forward and into the floor for support
“Rest on your shoulder, not your neck”
Breathe
Other side
Start in tabletop
Reach your left arm up toward the ceiling
Then slide your left arm under your right arm
Lower your left shoulder and the side of your head to the floor
Keep your hips stacked over your knees
Reach your right hand forward and into the floor for support
Breathe
This movement improves upper back rotation
5. Down Dog (1 minute)
From your tabletop, tuck your toes
Press into your hands and lift your hips up and back
Bend your knees as much as you need to
Keep your fingers wide and push down through your whole hand
Press your hands forward and your feet back like you’re trying to stretch the mat apart
Reach your chest back toward your thighs
Keep your spine long
Let your head relax between your arms
Slowly begin to straighten your legs only as much as feels comfortable
“Bend your knees if your hamstrings feel tight”
“Lift your hips up and back”
“Press the floor away”
“Lengthen your spine first, then worry about straight legs”
Breathe deep and smooth
This helps create space for the joints in your spine
6. Figure Four Stretch (1 minute each side)
Lie on your back with both knees bent and feet flat on the floor
Cross your right ankle over your left knee to form a “4” shape
Flex your right foot to protect your knee
Reach through and grab behind your left thigh
Gently pull your left leg toward your chest
Keep your head, shoulders, and hips relaxed on the ground
Breathe deep and smooth
Switch sides
Lie on your back with both knees bent and feet flat on the floor
Cross your left ankle over your right knee to form a “4” shape
Reach through and grab behind your right thigh
Gently pull your right leg toward your chest
Keep your head, shoulders, and hips relaxed on the ground
“Flex your foot to protect your knee”
“Pull slow, don’t force it”
“Keep hips relaxed and level”
Breathe deep and smooth
Figure Four stretches the glutes and improves hip mobility
7. Supine Spinal Twist (1 minute each side)
Lie on your back with both legs extended
Bring your right knee in toward your chest
Gently guide your right knee across your body toward the left side
Extend your right arm up, then slowly out to the side
Turn your head to the right if that feels comfortable
Keep both shoulders relaxed toward the floor
Only rotate as far as you can without forcing it
Breathe deep and smooth
Switch sides
Return to center
Extend both legs out
Bring your left knee in toward your chest
Gently guide your left knee across your body toward the right side
Extend your left arm up, then slowly out to the side
Turn your head to the left if that feels comfortable
Keep both shoulders relaxed toward the floor
Only rotate as far as you can without forcing it
Breathe deep and smooth
“Keep your shoulders relaxed”
“Don’t force the range”
Spinal twists help improve spinal rotation and release tension in your back
8. Glute Bridges (1 minute)
Lie on your back with your knees bent and feet flat on the floor
Place your feet about hip-width apart
Let your arms rest by your sides
Take a breath in
As you exhale, gently tuck your pelvis
Then drive through your heels and lift your hips up
Squeeze your glutes at the top
Keep your ribs down and avoid arching your lower back
Pause briefly at the top
Lower your hips back down slowly and with control
Repeat
Move slow and controlled
One rep per breath
“Drive through your heels”
“Squeeze your glutes at the top”
“Ribs down, don’t overarch”
“Tuck, then lift”
Breathe
This movement strengthens your glutes and supports your pelvis
9. Bird Dogs (1 minute)
Start in tabletop with your hands under your shoulders and knees under your hips
Keep your spine neutral
Extend your right arm forward and your left leg back
Reach long through your fingertips and your heel
Keep your hips and shoulders level
Return to center with control
Switch sides
Extend your left arm forward and your right leg back
Reach long through your fingertips and your heel
Keep your hips and shoulders level
Return to center with control
Move slow and controlled with your breath
One rep per breath
“Stay stable through your core”
“Don’t let your hips rotate”
“Reach long, not high”
This movement builds core stability and control
10. Child’s Pose (1 minute)
Start on your hands and knees
Bring your big toes together and let your knees separate slightly
Sit your hips back toward your heels
Reach your arms forward
Lower your chest toward the floor
Rest your forehead on the ground or a pillow if needed
Let your shoulders relax
“Sit back into your hips”
“Reach your arms forward”
“Let your chest melt down”
Breathe deep and smooth
You can hold this for as long as you like
The Main Takeaway
The goal of this routine is not to become more flexible overnight.
The goal is to build a simple habit that helps you take care of your body so you can keep performing at a high level.
For DJs, recovery is part of professionalism.
If you want to show up with energy, move well, carry yourself with confidence, and stay focused during long events, you have to pay attention to how your body feels before and after the work.
Start slow.
Stay in control.
Breathe through the routine.
And remember, if anything feels painful or off, stop and talk to a qualified medical professional.
This is just one simple way to move better, recover better, and support the body that supports the performance.
If you’re planning an event and want to work with a DJ who takes performance, preparation, and professionalism seriously, reach out here: [Contact Page]