5 Minute Morning Mobility
If you wake up feeling stiff and tight, a gentle morning flow can help release tension and improve your flexibility and mobility. Here’s a simple routine to get you started:
1. Neck/Spine stretch
Kneel, stand or sit comfortably, interlace hands and place behind neck
Slowly roll your head forward, then back up. Increasing the range each time
Repeat for 6-8 reps
2. Squat (kneeling or standing)
Elongate spine breath in as you go down and exhale to return up
Repeat this motion 10 times.
3. Gentle twists
Keeping hips square rotate side to side (arms staked on top of one another or behind head)
Inhale, elongate spine.
Exhale, twist
Repeat for 8 reps
4. Side bend
Kneeling, seated or standing
Inhale side bend opening the ribs (arms behind head or full reach with hand support)
Exhale return back to centre
Repeat 6 reps
Add thread the needle in when you are in side the side bend
Hold and rotate 4x and repeat other side
5. Downward Dog
From all fours, tuck your toes (enjoy the stretch here) and lift your hips up and back.
Press your heels towards the ground and relax your head between your arms.
Hold for 30 seconds, pedaling your feet if desired.
6. Thigh stretch
From Downward Dog, lower your knees to the ground.
Inhale to elongate spine while maintaining stacked rib and pelvis, reach arms forward and lean back from knees
Exhale to return forward
Repeat 6x
7. Roll up and release
From all fours, tuck toes and lift hips up and back into down dog stretch.
Walk hands back with knees slightly bent to a handing position head relaxed between arms
Inhale through back of ribs and as you exhale slowly roll back up reaching arms up to the ceiling
Interlace hands at the top and like a yawn in the morning flex your muscles and release while giving yourself a big hug!
Conclusion
Incorporating this morning flow into your routine can help alleviate stiffness and promote a sense of relaxation. Remember to listen to your body and adjust the stretches as needed. Enjoy your day!
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