10-Minute Morning Mobility
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Ten minutes of gentle movement is one of the kindest things you can do for your body first thing. This routine flows through the areas that stiffen up overnight - the spine, hips, shoulders and hamstrings - leaving you looser and more awake. Move slowly, breathe deeply, and never force a range you have not earned.
Kit for this workout
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The workout
Beginner · about 10 minutes, start to finish.
Warm-up
- Deep breathing - 5 slow breaths
- Gentle neck and shoulder rolls - 30 seconds
Main workout
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Cat-cow
60 secondsFlow between arching and rounding the spine with your breath.
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World's greatest stretch
45 seconds each sideLunge, hand down, rotate the top arm to the ceiling.
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Hip circles on all fours
45 seconds each sideDraw slow circles with one knee, opening the hip.
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Thread the needle
45 seconds each sideReach one arm under the other, rotating gently through the upper back.
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Standing forward fold
45 secondsSoft knees, hinge over, let the head and arms hang heavy.
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Standing reach and side bend
45 secondsReach tall, then lean gently to each side, opening the ribs.
Coach's tip
This should feel good, never painful. Do it every morning for a fortnight and you may find you move more freely - consistency matters more than intensity here.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.