10 minute MUST DO mobility movement routine

Summary

Start your day right with a short and energizing movement practice designed to loosen up your body and set a positive tone for the day ahead. In this quick routine, you'll engage in arm swings, rotations, golf swings, elephant walks, and a flow from downward dog to plank. A few deep stretches and a seated meditation wrap up the practice, focusing on breathwork and mindfulness. Perfect for anyone, this simple 10-minute sequence can be done anytime and anywhere to improve mobility, relieve stiffness, and boost overall well-being.

Takeaways

• 😀 A quick movement practice can help shake off stiffness and set a positive foundation for the day.
• 😀 The practice can be done anywhere and at any time, not just in the morning.
• 😀 The session includes 5-6 different movements that target various areas of the body.
• 😀 No special equipment is needed—only a mat for orientation, but it's optional.
• 😀 Starting with a simple arm swing helps open up the body and engages the front of the body.
• 😀 Internal and external arm rotations help activate the shoulders and upper body.
• 😀 'Golf arm swings' involve rotating and stretching the arms to improve flexibility in the upper body.
• 😀 Elephant walks (alternating leg straightening while walking the hands) help stretch the back and hamstrings.
• 😀 Downward-facing dog and upward-facing dog variations help open up the spine, shoulders, and chest.
• 😀 A seated position and deep, intentional breathing for one minute help center the mind and prepare for the day.
• 😀 The breath is emphasized as an important tool to stay present and focused, with specific guidance on diaphragmatic breathing.

Q & A

What is the primary goal of this morning movement practice?

The primary goal of this practice is to help you shake off stiffness from the night and set a good foundation for a productive and energized day. It’s designed to open up the body and prepare it for the day ahead.

Do I need any equipment for this morning movement practice?

No, you don’t need any equipment. The practice can be done anywhere, anytime, and only requires your body and a little space. A mat is optional, just for orientation.

How many movements are included in this practice?

The practice includes five to six different movements targeting various areas of the body.

Is this practice only intended for the morning?

While this movement routine is great for the morning, it can be done at any time of the day, especially if you need a quick movement break or are feeling stiff after sitting for long periods.

How can I modify the movements if I’m not flexible or experience tightness?

If you feel tightness, you can modify the movements by bending your knees during stretches, or using props like blocks or holding onto your shins instead of touching the ground. The practice is adaptable to different flexibility levels.

Why is deep, intentional breathing emphasized in this practice?

Deep, intentional breathing helps to set a calming and focused tone for the day. It also supports relaxation and ensures you stay present during the movements, optimizing the benefits of each stretch and exercise.

What is the benefit of doing arm swings in the practice?

Arm swings help open up the chest, shoulders, and arms. They promote flexibility and blood flow, preparing the upper body for movement and reducing stiffness.

How does the practice help with back stiffness?

The practice includes movements like the elephant walks and downward dog, which help to stretch the back of the legs, spine, and hips, alleviating tension and stiffness in the back.

What does the term 'golf arm swings' refer to in this practice?

'Golf arm swings' is a playful name given to a movement where you swing your arms from right to left while twisting the torso, similar to the motion of swinging a golf club. It helps open the chest, arms, and shoulders.

Why is it important to include a seated breathing practice at the end of the session?

The seated breathing practice helps to center the body and mind. By focusing on deep breathing, you create a sense of calm, presence, and readiness for the day ahead, reinforcing the benefits of the movement session.