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.

Exercícios

Exercício 1

Dead Hang

Shoulders, Lats, Grip, Spine Decompression

3×30s Séries × Rep.

30s Descanso

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

Exercício 2

Spiderman Lunge with Thoracic Rotation

Hips, Thoracic Spine, Groin

3×5 each side Séries × Rep.

30s Descanso

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

Exercício 3

Glute Bridge

Glutes, Hamstrings, Core

3×15 Séries × Rep.

30s Descanso

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

Exercício 4

Bird-Dog

Core, Glutes, Lower Back

3×10 each side Séries × Rep.

30s Descanso

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

Exercício 5

Dead Bug

Deep Core, Abs, Hip Flexors

3×10 each side Séries × Rep.

30s Descanso

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

Exercício 6

Hollow Body Hold

Abs, Deep Core, Hip Flexors

3×20s Séries × Rep.

30s Descanso

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

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

Registe este treino na app FitPlanner. É gratuito.

Descarregue o FitPlanner para registar séries, guardar as suas rotinas favoritas e seguir o seu progresso de sessão em sessão.

Morning Mobility Routine: Stretch & Move

Exercícios

Dead Hang

Spiderman Lunge with Thoracic Rotation

Glute Bridge

Bird-Dog

Dead Bug

Hollow Body Hold

Como realizar este treino

Perguntas frequentes

Should I do this before or after training?

Is this workout good for office workers?

How long until I feel more flexible?

Registe este treino na app FitPlanner. É gratuito.

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