Transform Your Mornings with These 3 Simple Movements
Written on
Morning Mobility Matters
Did you know that incorporating a quick mobility routine into your mornings can significantly enhance your health? Just three minutes of light exercise can help alleviate morning stiffness and energize your body for the day ahead.
As a kinesiologist with years of experience, I can affirm that this simple yet powerful habit has been one of the most beneficial recommendations I offer. Taking a few minutes each morning not only improves your physical health but also helps clear your mind and prepare you for the day. If you have three minutes and a little space on the floor, you’re ready to embark on a transformative journey for your health.
The Importance of Simple Habits
If you’ve been dealing with persistent back pain, these movements might be the key to restoring your functionality and activity levels. Aim to perform these exercises daily for optimal results. Though they require minimal time, their impact on your body can be profound. However, if you have a history of pain or injury, it’s wise to consult your healthcare provider before starting.
- Wall Angels (Seated)
Instructions: Complete 15–20 repetitions. Sit on the floor close to a wall with a neutral spine. Raise your arms and stretch them while maintaining contact with the wall. If you experience cramps or discomfort, consider reducing your range of motion or taking a brief pause before continuing. This exercise can also be performed standing.
Why it Helps: Many individuals, particularly those with desk jobs, struggle with tightness in the chest and shoulders. This movement effectively opens up those areas. Remember to keep your neck relaxed throughout the exercise.
- Plank to Squat
Instructions: Aim for 5–8 slow repetitions. Begin in a push-up position, then gradually transition into a squat. Strive to maintain an upright spine and distribute your weight through your heels. Hold the squat for 2–3 seconds before returning to the starting position.
Why it Helps: This movement activates your core while simultaneously mobilizing your hips, making it a versatile addition to your routine.
- Prone Bird Dog / Full Superman
Instructions: Perform 5–8 reps on each side. Lie face down with your arms extended overhead. Lift the opposite arm and leg, holding for 1–2 seconds before lowering. Repeat for each side. You can also opt for a full Superman by extending both limbs simultaneously once you feel ready and controlled.
Why it Helps: Engaging your posterior chain is an effective way to alleviate lower back and neck discomfort. This exercise focuses on controlled extension to enhance mobility and flexibility.
Conclusion: Embrace Mobility Training
I have advocated for mobility training for years, and I don’t plan to stop anytime soon. It's one of the simplest, most effective ways to nurture both your body and mind without demanding much time or financial investment. This practice is accessible to nearly everyone. Don’t let another day pass without taking advantage of mobility training and reaping the benefits your body craves!
You’ve got this!
-David Liira, Kinesiologist
Join Our Community
You’ve just read another article from In Fitness And In Health, a community focused on sharing insights and guidance for leading happier, healthier lives. If you’d like to receive more content like this, consider subscribing to our newsletter!