Maintaining a daily mobility routine is essential, especially as we get older. It helps keep the body flexible, supports overall health, and can even improve your mood. For me, starting the day with some simple stretches and movements makes a big difference. It not only wakes up my body but also sets a positive tone for the rest of the day. Here’s my go-to morning routine that I find both effective and easy to follow:
GLUTE BRIDGE (20 REPS)
Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling, squeezing your glutes at the top. This exercise helps strengthen the lower back and glutes.
DEAD BUG (20 REPS EACH SIDE)
On your back, arms reaching towards the ceiling and knees bent at 90 degrees, lower one arm and the opposite leg toward the floor, keeping your core engaged. It’s great for building core stability.
CROSS BODY STRETCH (20 SECONDS EACH SIDE)
Stand and reach one arm across your body, using the opposite hand to gently press it towards your chest. This stretch helps release tension in the shoulders and upper back.
CAT-COW (20 REPS)
On all fours, alternate between arching your back (cat pose) and dipping your belly (cow pose). This movement improves spinal flexibility and feels great for warming up the body.
BIRD DOG (20 REPS EACH SIDE)
From all fours, extend one arm and the opposite leg, then switch sides. This exercise enhances balance and coordination while engaging the core.
T-SPINE ROTATION (10 REPS EACH SIDE)
In a kneeling position, rotate your upper body, reaching one arm towards the ceiling. This move is excellent for improving thoracic spine mobility.
SIT ON SHINS NECK STRETCH (20 SECONDS EACH SIDE)
Sit back on your shins, gently tilt your head to one side, and hold. This stretch relieves tension in the neck muscles.
LAT STRETCH (20 SECONDS EACH SIDE)
Reach one arm overhead and lean to the opposite side. This stretch targets the lats and helps improve shoulder flexibility.
INCH WORM TO WORLD'S GREATEST STRETCH (3 REPS)
Start standing, bend forward to walk your hands out to a plank, then bring one foot forward into a deep lunge. This dynamic stretch works multiple muscle groups and is great for overall mobility.
DIRECTIONAL BREATH (5 MINUTES)
Finish with some deep, focused breathing, concentrating on filling different parts of your lungs. This helps center the mind and body, leaving you ready to tackle the day.This routine is flexible—you can do just one round if you’re short on time, or repeat it for a more thorough session.
The most important thing is consistency and listening to your body.
Check out more of my health and wellness blogs here.
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