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.

Oefeningen

Oefening 1

Dead Hang

Shoulders, Lats, Grip, Spine Decompression

3×30s Sets × Herh.

30s Rust

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

Oefening 2

Spiderman Lunge with Thoracic Rotation

Hips, Thoracic Spine, Groin

3×5 each side Sets × Herh.

30s Rust

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

Oefening 3

Glute Bridge

Glutes, Hamstrings, Core

3×15 Sets × Herh.

30s Rust

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

Oefening 4

Bird-Dog

Core, Glutes, Lower Back

3×10 each side Sets × Herh.

30s Rust

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

Oefening 5

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Sets × Herh.

30s Rust

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

Oefening 6

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20s Sets × Herh.

30s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.

Morning Mobility Routine: Stretch & Move

Oefeningen

Dead Hang

Spiderman Lunge with Thoracic Rotation

Glute Bridge

Bird-Dog

Dead Bug

Hollow Body Hold

Hoe doe je deze workout?

Veelgestelde vragen

Should I do this before or after training?

Is this workout good for office workers?

How long until I feel more flexible?

Houd deze workout bij in de FitPlanner app. Gratis.

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