🇺🇸 🇳🇱 🇩🇪 🇫🇷 🇪🇸 🇵🇹
Accueil / Workouts Gratuits / Morning Mobility Routine: Stretch & Move
Morning Mobility Routine: Stretch & Move
Débutant

Morning Mobility Routine: Stretch & Move

Utilisé chaque jour par des milliers de sportifs dans l'app FitPlanner

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.

Exercices

Exercice 1

Dead Hang

Shoulders, Lats, Grip, Spine Decompression
3×30s Séries × Rép.
30s Repos
Hang from bar with arms extended. Relax your whole body. Decompresses the spine.
Exercice 2

Spiderman Lunge with Thoracic Rotation

Hips, Thoracic Spine, Groin
3×5 each side Séries × Rép.
30s Repos
Step into deep lunge. Reach arm to ceiling. Follow hand with your eyes.
Exercice 3

Glute Bridge

Glutes, Hamstrings, Core
3×15 Séries × Rép.
30s Repos
Drive through heels. Squeeze glutes at top. Excellent for hip flexor release after sitting.
Exercice 4

Bird-Dog

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

Dead Bug

Deep Core, Abs, Hip Flexors
3×10 each side Séries × Rép.
30s Repos
Lower back firmly on floor. Exhale as you lower limbs. Move slowly.
Exercice 6

Hollow Body Hold

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

Comment réaliser cet entraînement

  1. Échauffez-vous 5 à 10 minutes avec du cardio léger et quelques exercices de mobilité dynamique pour les muscles ciblés.
  2. Effectuez les exercices dans l'ordre indiqué pour que les mouvements les plus exigeants bénéficient de votre meilleure énergie.
  3. Respectez les temps de repos, maintenez une technique stricte et arrêtez chaque série 1 à 2 répétitions avant la rupture technique.
  4. Terminez par un retour au calme : marche tranquille et étirements légers des muscles sollicités.

Questions fréquentes

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.

Programme gratuit + app de suivi gratuite

Suivez cet entraînement dans l'app FitPlanner. C'est gratuit.

Téléchargez FitPlanner pour enregistrer vos séries, sauvegarder vos routines favorites et suivre vos progrès de séance en séance.

Download FitPlanner on the App Store Get FitPlanner on Google Play

Entraînements similaires

Core & Ab Workout: Abs, Obliques & Lower Back
Débutant

Core & Ab Workout: Abs, Obliques & Lower Back

20 min

Bodyweight, optional Ab Wheel

Commencer →
Free Beginner Full Body Workout
Débutant

Free Beginner Full Body Workout

45 min

Bodyweight + optional dumbbells

Commencer →
Leg Day Workout: Quads, Hamstrings & Glutes
Intermédiaire

Leg Day Workout: Quads, Hamstrings & Glutes

55 min

Barbell, Rack, Leg Press Machine, Dumbbells

Commencer →