6 Minute Morning Mobility Routine For Stiff Bodies

Start your day with this gentle full body mobility routine designed to reduce stiffness, improve posture, and help your body move more freely. We'll focus on the hips, spine, shoulders, and upper back using simple movements that are suitable for most people and all experience levels. Perfect first thing in the morning or anytime your body feels tight after sitting or sleeping. You'll need a wall, chair, bench, sofa, or any stable surface for support during the final exercise.

Transcript

Hello everyone, My name is Pedro Ivola and in this video I want to take you through a morning mobility routine. You ready? Let's do it. So we're going to start with your lower body, With your hips specifically. So lying down on the floor with your belly up. Okay, Hands on the side. You ready? Follow along, Do what I do, And let's do this. So you're gonna bring your knee towards your chest as far as you can, And I'm gonna move your knee out to the side, Very close to the floor, And I'm gonna extend it, Maintaining that distance, But not touching the floor, All the way down. Notice my foot is twisting. Out to the side and straight back down again that's two we're gonna go for five on each side nice and slow slow and controlled this is for If your hip is snapping or I don't know, Any pinching, Try to reduce the range. Maybe don't go all the way up here. Maybe don't go all the way down. Try to find a position that does not cause your hip to, Um, Pinch or snap or whatever. Good? Right leg. Here we go. Up, Out to the side. And straight back down, One. Now to this side, Slow and controlled. Two. Let me show you back there. Two to go. If it snaps like very lightly, It's okay. But if it's hurting you. . . Try to change so it doesn't hurt. Okay. This is one. Now let's move on to your core and lower back. Here we go, Hands on your shoulders, Belly on the floor, And you're gonna push yourself up. Inhale at the top. As you exhale, You're gonna sit back on your heels. All the way back. Try to get your bum very close to your heels. I'm gonna go for three of those. Hips down, Chest up, Inhale. Excel. Last one. Inhale. Excelsior! Very good. Okay. Now thread the needles, I'm gonna twist you up back. All fours. Knees under your hips, Hands under your shoulders. You're gonna be pointing towards the sky. Yeah, Try to stack your shoulders. You're gonna inhale. Let me change sides so you know. Inhale, And as you exhale, You're gonna push your arm as far as you can until your shoulder is on the floor, And then you can actually look at the sky. Big twist. Pause for a few seconds. We'll go for three on each side. Inhale. Excel. Looking up, Pausing very slow. Inhale. Excelsior! Very good. Change sides. Inhale. Exhale. Excel. Exhale Very good. Okay, So now we're gonna stand up. Okay, We're gonna warm up your legs and adductors. Ready? So try to be near a wall, Lean against the wall. Have your feet quite wide and forward. Like one, One and a half step away from the wall. Toes pointing out okay now from here I want you to drop your hips down and as you drop your hips down, You're going to drive your knees out like this. You're going to feel the stretch in the inside of your thighs. You're going to pause for a couple seconds. You can come back up. That's it. So you go as far as your body allows you to go. And that's two. Now, You don't need to be on the wall. If you don't want to. Exhale, Pause, One, Two, Three. Three, We'll go for five. All the way down. Last one. Two and three So your hips are pretty warm now. And we got one last one. Okay. So this is for your posture. You can have a sofa or the wall or any kind of surface near you. I'm going to grab this here. This is too high, It can be a little bit lower, But you'll get there. Thumbs up, You're gonna step back with your knees. Now from here, You're gonna sink your head in between your shoulders. Ready? Inhale at the top. Excel. Stay here for a couple seconds. And back up. Inhale. Excel. A long, Deep exhale. Pause for about three seconds here. That's two. We'll go for five, Inhale. Excels. Three. Inhale. Excel. Last one. And five. And that's us. This is your morning routine. I hope you guys enjoyed. You can do two, Three, Four, Five, Six sets if you want. All right. Let me know if you have any questions and I'll see you in the next video. See ya!