Morning Mobility Routine
This whole routine takes me about 15 minutes.
While you can dive right into the main set, I have found that a brief warm up helps me get deeper into the movements in the main set.
My warm up consists of:
Hip Windshield Wipers - I ease into these by starting with smaller movements and then extend them as I get warm.
90/90 Hip Stretch - I do variations of this and will throw some windshield wipers in between.
Main Mobility Set
I am a huge fan of Kelly Starrett of The Ready State. This is his morning mobility routine. He offers two variations - 1) Focuses on breathwork and 2) Mobility focus.
I do the mobility focused movements since that's what I'm after and he also works in some breathwork during the session - double whammy.
I do encourage doing some breathwork during the day if you can.
I follow up with a set of movements that focus on injury prevention or to work on areas that are bothering me. Currently, I am doing the following:
- Child's Pose >> Cobra Pose >> Child's Pose >> Cobra Pose >> Child's Pose
- Downward dog - I will hold this for 20-30 seconds, alternate legs, raise to toes, stretch achilles (bend your knees while in DD).
- Trap Stretch - Helps reduce tension in shoulders and neck from sitting at a desk all day.
- Doorframe Pectoral Stretch
Throughout this, I focus heavily on my breath and the movement.
I hope you find this helps. Feel free to add in other movements. Play around with it.