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5 Minute Morning Mobility V2

Summary

This advanced five-minute morning mobility routine is an excellent way to start the day, targeting the cervical spine, shoulders, hips, and more. It's suitable for those with a basic level of flexibility looking to enhance their mobility.

Equipment

  • No equipment needed

Exercises

Lewitt Technique (Breath-paced):

  • Start kneeling with hands raised to the sides.
  • Turn one hand down, lift the other with palms up, and look towards the lifted hand.
  • Reverse the motion with the opposite hand while coordinating with breath.
  • Reach hands far away from the body, maintaining good shoulder posture.

Quadruped Thoracic Rotations (5 repetitions on each side):

  • In a quadruped position, place one hand behind the head.
  • Rotate the elbow towards the opposite hand, then extend up to the side.
  • Pause at the top of the movement before returning to the starting position.

Lunge with Heel Push (5 repetitions on each side):

  • Step one leg forward into a lunge, hands inside the leg.
  • Push the heel back, lift the knee off the ground, squeeze the glute, then lower.
  • On the last repetition, hold for 10 seconds.

Lunge Adductor and Glute Stretch (20 seconds on each side):

  • In the lunge position, lower down to the elbows if possible.
  • Hold the stretch, feeling it in the adductors and glutes.
  • Rock back and forth gently in this position.

Hip Swivel (10 repetitions):

  • Sit in a squat position and let legs drop to one side, then lift and drop to the other side.
  • Alternate between external and internal hip rotation.
  • On the last repetition, hold the position on each side for 10 seconds.

Shoulder Extension Stretch (Hold as needed):

  • Sit with legs in front and hands behind.
  • Push arms behind, lift the chest, and squeeze shoulder blades back.
  • Walk hips forward to deepen the stretch in the shoulders, biceps, and chest.

Pike to Squat Transition (5 repetitions):

  • Start in a deep squat, then extend into a pike position.
  • Pause, then lower back into a squat.
  • Reach deep into the stretch, keeping close to the quads.