The Ultimate Daily Mobility Routine

This is my ultimate daily stretch and activation test. It combines my favourite posture corrective movements that give you the most benefit for minimum work. Give it a try every day for just 2 weeks and feel the difference not only in your body, but also in your mind. Moving and stretching is something everyone should be doing every morning, even if it’s just for a few minutes.

Let me know how you feel after it, and I’d love to see your own movement routines too!

MORNING ROUTINE

Must be done on waking

Pre-routine testing:

Neck/overhead
Toe touch
Squat
Glutes

Routine:

5x Wall levator scapulae stretch with shoulder flexion per side
5x Deep lunge knee pry per side
5x Deep lunge elbow to floor with reach, arm behind back thoracic rotation per side
5x Pigeon/child’s pose with reach left and right

Downward dog:
5x each heel to floor
5x bent knees shoulder press through

Couch stretch position:
Reach above head, grab elbow
5x Lean away from straight leg per side
5x Hip circles, each direction per leg

15 second fold over hamstring stretch (grab calves try to straighten legs)
15 second hold Thoracic bridge both sides
5x Standing Hip circles each direction

Retest:

Neck/overhead
Toe touch
Squat
Glute

EVENING ROUTINE

5 minutes Stair calf stretch
5 minutes Roll feet

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