Morning Mobility Routine — Free 25-Min Stretching Workout

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.

Übungen

Übung 1

Dead Hang

Shoulders, Lats, Grip, Spine Decompression

3×30s Sätze × Wdh.

30s Pause

Hang from bar with arms extended. Relax your whole body. Decompresses the spine.

Übung 2

Spiderman Lunge with Thoracic Rotation

Hips, Thoracic Spine, Groin

3×5 each side Sätze × Wdh.

30s Pause

Step into deep lunge. Reach arm to ceiling. Follow hand with your eyes.

Übung 3

Glute Bridge

Glutes, Hamstrings, Core

3×15 Sätze × Wdh.

30s Pause

Drive through heels. Squeeze glutes at top. Excellent for hip flexor release after sitting.

Übung 4

Bird-Dog

Core, Glutes, Lower Back

3×10 each side Sätze × Wdh.

30s Pause

Imagine a glass of water on your lower back you do not want to spill. Slow and deliberate.

Übung 5

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Sätze × Wdh.

30s Pause

Lower back firmly on floor. Exhale as you lower limbs. Move slowly.

Übung 6

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20s Sätze × Wdh.

30s Pause

Press lower back into floor. Start tucked and progress to arms extended.

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

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.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.

Morning Mobility Routine: Stretch & Move

Übungen

Dead Hang

Spiderman Lunge with Thoracic Rotation

Glute Bridge

Bird-Dog

Dead Bug

Hollow Body Hold

So machst du dieses Workout

Häufig gestellte Fragen

Should I do this before or after training?

Is this workout good for office workers?

How long until I feel more flexible?

Tracke dieses Workout in der FitPlanner App. Kostenlos.

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