Morning Mobility

Ease into the day: move your spine, hips and shoulders.

1. 1

   Cat-Cow10 reps

   Get on all fours: hands under shoulders, knees under hips.

   → Slowly, with your breath

2. 2

   Thoracic Rotation8 reps per side

   On all fours, place one hand behind your head.

   → Keep your hips still

3. 3

   90/90 Hip Switches8 reps

   Sit tall with both knees bent at 90°, one in front, one to the side.

   → Torso tall

4. 4

   World's Greatest Stretch4 reps per side

   Take a long lunge, back knee down or straight.

   → Sink your hips forward and down

5. 5

   Deep Squat Hold45 sec

   Feet slightly wider than shoulder width, toes turned out a bit.

   → Heels down, breathe calmly

6. 6

   Arm Circles30 sec

   Stand tall with your arms out to the sides.

   → Breathe easily

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.