A five-minute routine for desk workers to undo overnight stiffness. Foam roll your spine with snow angels, stretch your hips and calves, lunge into your hip flexors, and rotate your thoracic spine. Each move has specific cues to keep you from cheating.
Good morning. In this video, I want to show you the exact daily mobility routine that I do to get myself ready for an abundant day. So my morning routine starts with this foam roller. I don't know about you, but my neck and my upper back get really tight when I sleep. First thing I'm going to do is a foam roll spine extension, and then I'm going to go into a foam roll snow angel. This one's the best one to get my spine into extension when it's just been all compromised at night. So I'm going to put my hands behind my head, elbows in, and I'm going to leave my hips on the ground, extend my elbows back. Once I've hit that section of vertebrae, I'm going to move forward with my hips, lock them back into the ground, and go to the next section. Then go again. Once I've reached the top, I'm going to work my way back down. Each time I do another rep, I'm making sure that my hips are locked in the ground and I'm stretching my elbows Away from them. Next, I'm going to flip this roller and do a foam roll snow angel 5 times. This is one of my favorite moves to open up my upper back and my chest. If this hurts as you're doing it, that's a clear indicator you have shoulder problems. And we want to make sure that you're getting those taken care of because this shouldn't hurt. After that, I want to open up my hips. So I go into what I like to call a lying Spider-Man stretch, or if you're into yoga, half a happy baby. Half of a happy baby. I'm going to reach inside my knee, grab the outside of my foot like so. Then I'm going to lay back and point the base of my foot towards the ceiling. Hold this for about 30 seconds and just focus on getting my knee closer to the ground, foot facing the ceiling, and then switch. Next, my hamstrings are opened up. I'm gonna move into my calves. We're gonna do a downward dog calf raise and stretch. So I'm gonna raise my calf, hold it for 5 seconds, and then stretch. To the ground for 15. I then switch, raise my calf, hold, and stretch for 15. Now I'm going to bring that foam roller back out. We're going to do a hip flexor lunge stretch. This is one of my favorite ones. Grab a decorative pillow. You're going to place your foot on top of the couch or bed, whatever you're in front of. Use this as a tripod of stability. You're going to go back and forth and stretch out that hip. This is usually a very tight stretch for people with really tight Quads and hip flexors. If it is too tight, you can put your foot on the ground and it'll take away a lot of the stiffness. And then we're going to move into the other side. Now everything from my lower body to my upper body is open. The last thing that I want to do is really open up my thoracic spine, or this section of my spine. So I do a thoracic rotation. You're going to go with a bent arm, touch your other elbow, and then rotate up 3 times each side. And there you have it. If you follow along this video and you feel better, let me know in the comments. Or if it sucked, let me know in the comments too. We want to know. We want to bring you the best resetting possible. Either way, let us know. Thank you. Thank you.
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