Muscle Tension Prevention using a 15-Minute Morning Mobility Routine

Are you looking to kick-start your day with energy and flexibility? A morning mobility routine can be the perfect way to awaken your body, increase your range of motion, and reduce muscle tension. This routine is designed for beginners but can benefit anyone looking to improve their mobility and overall body function. Let’s dive into each movement step-by-step!

The Significance of Mobility:

Maintaining joint health and avoiding stiffness requires mobility exercises. They can ease joint and muscular pain, increase flexibility, and promote circulation. Including a mobility routine in your morning can help you start the day off on a positive note, whether your goal is to prepare your body for the day or relieve tension from a restful night's sleep.

Rotations of the Cervical:

To loosen up your neck, begin your routine with some cervical rotations. This is a straightforward exercise that effectively relieves cervical spine stiffness.

• Position: Centre your heels while kneeling on the ground. For comfort, tuck a rolled towel underneath your knees if they are sensitive.

• Movement: To make the biggest circles possible, slowly spin your neck while holding your hands by your knees. Before turning in the opposite way, try to rotate in one direction for three to five rotations.

Rolls of the Shoulders:

Let's then concentrate on your shoulders. Shoulder mobility is increased and stiffness is released with this exercise.

• Position: Hold your forearms in front of you and your arms parallel to the floor.

• Motion: Make a circular motion with your shoulders by shrugging them up towards your ears and then rolling them back, down, and forward. Do this in both directions three to five times.

Thoracic Rotations:

Now, we’ll target the thoracic spine, which is crucial for upper body mobility. 

• Position: Place one hand on the floor and the other behind your neck. 

• Movement: Rotate your upper body upwards, aiming to point your elbow towards the ceiling. Hold for about three to five seconds before returning to the start. Repeat on the other side.

Put the needle through its thread:

This exercise is a great way to extend your shoulders and upper back.

• Position: Start from a kneeling position and reach underneath your body with one arm while extending the other forward.

• Motion: Lower your head to the floor for support and continue to stretch forward with the extended arm. Repeat for three to five times, switching sides.

Mobility of the Lower Back:

Next, let's concentrate on your lower back to ease tension and increase flexibility.

• Position: Extend your arms in front of you while lying on your stomach.

• Movement: Keep the opposing shoulder down while bending your knees and raising them towards the ground on one side. Before swapping sides, hold for three to five seconds. Three to five repetitions should be performed.

Hip Rotators:

Next, we’ll work on the hip rotators to enhance hip mobility.

• Position: Sit on the floor with your legs bent at 90 degrees.

• Movement: Tap the floor with your knee on one side, then return to the beginning position and switch to the other side. Aim for three to five repetitions on each side.

The Greatest Stretch in the World:

This dynamic stretch is a great way to stretch your entire body and open up your hips.

• Position: From a kneeling position, step one foot forward into a split squat.

• Motion: Reach your opposing arm towards the ceiling while leaning forward and laying your hand on the ground next to your foot. Repeat two to five times on each side after switching sides.

Stretching Laterally:

To open up the sides of your body, do a lateral stretch at the end of your workout.

• Position: Place your feet hip-width apart and stand tall.

• Exercise: Lift one arm above your head and bend to the other side. Hold the position for three to five breaths, then swap sides.

Concluding remarks:

This 15-minute mobility exercise can help you release tense muscles, increase your range of motion, and get your body ready for the day. Keep in mind that consistency is essential; attempt to include this practice in your nighttime or morning routines. As you progress through each exercise, you'll experience not just the physical advantages but also a feeling of calm and awareness.
Please share your experience and let us know what other mobility-related topics you'd like to learn more about if you found this routine useful. Have fun stretching!


**⚠️ Important Reminder!** Consult your physiotherapist** for a customized **exercise plan** based on a **full assessment** of your needs before beginning any exercise by watching videos.

📞 **Call +92 323-8700148  Or G-mail : rehab360wellness@gmail.com

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