Morning Mobility Flow
Mornings after a night of stillness are often when stiffness is at its worst. This short routine takes about 5 minutes and can make a noticeable difference to how your body feels as you move into the day. No equipment needed, no special fitness level required.
How to Use This Routine
- Do these movements slowly and without force. The goal is to ease into movement, not to stretch aggressively.
- Stop if anything causes sharp or radiating pain.
- For best results, do this before you sit down for the day.
1. Gentle Neck Rolls (1 minute)
Sit or stand with your shoulders relaxed. Let your chin drop towards your chest, then slowly roll your head to one side, then back to centre, then the other side. Do not roll fully backwards — keep the movement in a half-circle from shoulder to shoulder. Repeat 3–4 times each direction. You should feel a gentle stretch, not pulling.
2. Cat-Cow (1 minute)
On all fours (hands and knees), with your wrists under your shoulders and knees under your hips. Breathe in and let your belly drop towards the floor, lifting your tailbone and head gently (cow). Breathe out and round your spine towards the ceiling, tucking your chin and pelvis (cat). Move slowly with your breath. 8–10 repetitions. This is one of the most effective ways to wake up the spine with minimal effort.
3. Thoracic Rotation (1 minute)
Sit on the edge of your bed or a chair, feet flat on the floor, hands crossed over your chest. Keeping your hips facing forward, gently rotate your upper body to the left, then back to centre, then to the right. Move slowly — you are not trying to achieve maximum rotation, just to encourage movement in the mid-back. 6–8 repetitions each side.
4. Hip Circles (1 minute)
Stand with your feet hip-width apart and hands on your hips. Draw slow circles with your hips — imagine you are moving a hula hoop in slow motion. 8 circles one direction, 8 the other. This gently mobilises the hips and lower back together.
5. Doorframe Chest Stretch (1 minute)
Stand in a doorway with both arms raised to about shoulder height, forearms resting on the door frame. Gently step one foot forward and let your chest move through the opening until you feel a stretch across the front of your chest and shoulders. Hold for 20–30 seconds, breathe normally. Repeat twice. Reverses the forward-rounding posture of sleep and desk work.
Quick Reference Checklist
- Neck rolls — half-circle, shoulder to shoulder, 3–4 times
- Cat-cow — 8–10 reps with breath
- Thoracic rotation — 6–8 each side, hips forward
- Hip circles — 8 each direction
- Chest stretch — 20–30 sec hold, twice
If any movement causes or worsens pain, stop and speak with Annica at your next visit before continuing.
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