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Home / Free Workouts / Morning Mobility Routine: Stretch & Move
Morning Mobility Routine: Stretch & Move
Beginner

Morning Mobility Routine: Stretch & Move

Used by thousands of athletes in the FitPlanner app

25 min
Bodyweight only (optional yoga mat)
Full Body Mobility, Hips, Thoracic Spine, Hamstrings, Shoulders, Core

This morning mobility routine is designed to reduce stiffness, wake up your joints, and help you move better throughout the day. It is especially effective for people who sit a lot, train hard, or feel tight in the hips, shoulders, and spine. Think of it as a low-stress daily reset you can return to all year.

Exercises

Exercise 1

Dead Hang

Shoulders, Lats, Grip, Spine Decompression
3×30s Sets × Reps
30s Rest
Hang from bar with arms extended. Relax your whole body. Decompresses the spine.
Exercise 2

Spiderman Lunge with Thoracic Rotation

Hips, Thoracic Spine, Groin
3×5 each side Sets × Reps
30s Rest
Step into deep lunge. Reach arm to ceiling. Follow hand with your eyes.
Exercise 3

Glute Bridge

Glutes, Hamstrings, Core
3×15 Sets × Reps
30s Rest
Drive through heels. Squeeze glutes at top. Excellent for hip flexor release after sitting.
Exercise 4

Bird-Dog

Core, Glutes, Lower Back
3×10 each side Sets × Reps
30s Rest
Imagine a glass of water on your lower back you do not want to spill. Slow and deliberate.
Exercise 5

Dead Bug

Deep Core, Abs, Hip Flexors
3×10 each side Sets × Reps
30s Rest
Lower back firmly on floor. Exhale as you lower limbs. Move slowly.
Exercise 6

Hollow Body Hold

Abs, Deep Core, Hip Flexors
3×20s Sets × Reps
30s Rest
Press lower back into floor. Start tucked and progress to arms extended.

How to do this workout

  1. Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
  2. Complete the exercises in the order listed so the biggest movements get your best energy and focus.
  3. Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
  4. Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

Should I do this before or after training?

Both work great. Before training it primes your joints and nervous system. After training it helps with recovery. As a standalone morning routine it sets a positive tone for the day.

Is this workout good for office workers?

Yes — this routine specifically addresses the tight hip flexors, stiff thoracic spine, and weak core that come from prolonged sitting. Do it every morning for noticeable results.

How long until I feel more flexible?

Most people feel noticeably better after 2–3 weeks of daily practice. Full flexibility improvements take 6–12 weeks of consistent work.

Free workout plan + free tracking app

Track this workout in the FitPlanner app. It's free.

Download FitPlanner to log sets, save favorite routines, and follow your progress from session to session.

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