Wake up and get mobile

You don’t need a foam roller, yoga mat, or an hour of your day to move better. Just 10 focused minutes each morning can unlock tight joints, reduce stiffness, and help your body move the way it’s meant to - especially if you’re heading into a training session, match, or long desk day.

This routine combines expert-approved mobility drills used by physiotherapists and performance coaches. It targets your hips, spine, shoulders, and ankles — the areas that most often limit movement and cause injury over time.

The Routine (10 minutes total)

Move through each of these exercises for 45 to 60 seconds, repeating the full flow twice. No equipment needed!

1. World’s Greatest Stretch (Full-Body Opener)

Start in a lunge with your right foot forward, hands on the floor.

Rotate your right arm toward the ceiling, opening your chest.

Return hand down, then straighten your front leg for a hamstring stretch.

Switch sides.

Why: Loosens hips, thoracic spine, hamstrings, and ankles — in one move.

2. Cat-Cow to Thread-the-Needle (Spine and Shoulder Flow)

On all fours, alternate between arching and rounding your back (cat-cow).

After 3–4 reps, thread one arm underneath the other and reach across the floor.

Hold and rotate gently. Switch sides.

Why: Mobilises the spine and shoulders; ideal for desk-tight backs.

3. Hip CARs (Controlled Articular Rotations)

Standing or on all fours, slowly move one leg through its full hip range — forward, up, out to the side, and back.

Focus on control, not speed.

Repeat on both sides.

Why: CARs improve joint control, not just flexibility — a key to injury prevention.

4. Deep Squat Hold with Reach

Drop into a bodyweight squat as deep as you can go, keeping your heels down.

Hold the bottom position, gently pushing your knees apart with your elbows.

Reach one arm up, then the other, twisting through your spine.

Why: Opens hips and ankles while improving posture and thoracic rotation.

5. Downward Dog to High Plank Flow

Start in a downward dog, pushing your heels to the ground and hips back.

Flow into a high plank and hold for 2 seconds.

Repeat fluidly for a full minute.

Why: Lengthens calves, hamstrings, and opens shoulders while activating your core.

Why Does Morning Mobility Work?

Rehydrates fascia after sleep (when connective tissue tightens).

Boosts neuromuscular activation, waking up muscles and joints.

Improves posture and movement quality throughout the day.

Requires no gear and reduces injury risk by improving movement efficiency.

Pro Tip: Stack It

Pair this with your morning coffee or use it as a “pre-warm-up” on training days.

Set a playlist, timer, or follow a voice guide to keep the flow automatic.

If you’re short on time, just do one round — even five minutes makes a difference.

The Bottom Line:

Mobility isn’t flexibility — it’s control and freedom of movement. Build this 10-minute ritual into your morning and you’ll feel more energised, aligned, and ready to move — in training or just in life. Enjoy!