Do This Every Morning: 15 Minute Mobility Routine | No Talking, by EDR Fitness on YouTube. 15 min 36 s.
- Video length
- 15 min 36 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Clear a space about the length of a yoga mat and stand with your feet hip width apart. Set a timer for 30 seconds of work and 10 seconds rest, or follow the video pace.
Warm up by bouncing lightly on your toes, then do standing torso rotations with your arms relaxed. Keep the movements small and smooth.
Swing your arms out to the sides and across your body, then draw slow hip circles with your hands on your hips.
Lift each knee out to the side and back down like opening a gate, first with the left leg then the right. Hold a wall if balance is tricky.
Rise onto your toes then lift your heels into a calf raise, and do alternating windmills reaching one hand toward the opposite foot.
Step one leg forward into a sprinter stretch, then rock forward and back into a lizard stretch with hands on the floor. Repeat on the other leg.
Move to all fours for cat and cow, arching and rounding your spine slowly with your breath.
Kneel and rotate one arm up toward the ceiling for a T-spine rotation, then switch arms. Follow with slow hip openers.
Sit in a 90/90 position with both knees bent at right angles and lean forward over the front leg, then switch sides.
Finish with dynamic camel stretches, down dog calf stretches, bootstrapper squats and cossack squats, shifting side to side.
Tips and common mistakes
Move within a pain-free range and skip or shrink any move that pinches, especially the deep squats and hip openers.
Breathe steadily through each 30 second block instead of holding your breath.
If you are new to exercise or have an injury, check with a doctor before starting a new routine.
Do the routine before breakfast or right after getting out of bed to build a daily habit.
Questions
Do I need any equipment?
No. The whole routine uses only your body weight and floor space. A mat makes the kneeling and seated moves more comfortable.
Can beginners do this?
Yes, it is designed for all levels. Use a wall or chair for balance on the standing moves and reduce the depth of stretches as needed.
How often should I do it?
Daily is fine because the moves are gentle and dynamic. Start with a few times a week if you are very stiff and build up.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
