Tired of waking up with stiff joints or tight muscles? Try starting your day with a morning mobility routine. Just a short routine can help wake up your body, ease tension, boost your circulation, and set a positive tone to start your day.
The routine below takes just a couple of minutes, and the first two moves can be done right from bed. From there, you’ll transition into more active stretches on the floor.
Morning Mobility Routine
Figure 4 Stretch (30 seconds each side)
Lie on your back with one ankle crossed over the opposite knee. Draw your lower leg in towards your chest. Take some slow, deep breaths as you hold and then switch sides.
Neck Rolls & Shoulder Circles (10 reps each direction for both)
Sit up in your bed (or stand) and gently roll your neck around in slow circles. Reverse direction. Then slowly roll your shoulders forward and backward.
Hip Circles & Ankle Rolls (10 reps in each direction for both)
Stand up and place your hands on your hips. Make slow circles with your hips in one direction and then reverse. Then sit on your bed and roll each ankle in both directions.
Cat-Cow (30-60 seconds)
On your hands and knees, slowly alternate between arching and rounding your spine. Inhale as you arch, exhale as you round.
World’s Greatest Stretch (1-2 reps per side)
Step your left foot forward into a lunge and place your right hand on the floor. Rotate your torso toward the left as you stretch your left hand toward the ceiling. Hold for 10-30 sec and repeat on the opposite side.
