Avoid Atrophy!Movement breaks and stretching
Morning mobility
1 round · about 8 min each
Eight minutes to loosen up the spine, hips, and shoulders at the start of the day. No equipment beyond a mat.
Round 1: Equipment: Mat or carpeted floor. Equipment: Sturdy chair. No equipment listed.
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Get reminders for this routineThe rounds
Wake up the spine and hips
Take your time. Rest whenever you need to.
- Cat-cow8
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, slowly arch your back and look up, then round your back and tuck your chin. Move with your breath.
Find a video - Thread the needle30 sec each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, slide one arm under your body along the floor, letting your shoulder and head rest down. Hold, then switch.
Find a video - Half-kneeling hip flexor stretch30 sec each side
Equipment: Mat or carpeted floor.
How to do it
Kneel on one knee with the other foot forward. Tuck your tailbone and shift your hips forward until you feel a stretch at the front of the kneeling hip. Hold and switch.
Pad the knee. Hold a chair for balance.
Find a video - Seated hamstring stretch30 sec each side
Equipment: Sturdy chair.
How to do it
Sit near the front of a chair with one leg straight out, heel on the floor. Lean forward from the hips with a straight back until you feel the back of the thigh. Hold and switch.
Find a video - Wall calf stretch30 sec each side
No equipment listed.
How to do it
Hands on a wall, one foot back with the heel down and knee straight. Lean in until you feel the calf stretch. Hold and switch.
Find a video - Wall angel8
No equipment listed.
How to do it
Stand with your back against a wall, arms bent like goalposts. Slide your arms up and down the wall, keeping contact as far as you can.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.