What’s the first thing you do after you wake up? Maybe you have a quick scroll through your phone? Perhaps you make yourself a coffee? Or do you jump straight into the shower before eating breakfast?
Well before you do any of those things fitness instructor Justin Agustin suggests completing this seven-move stretching routine to help wake up stiff joints and improve circulation and prepare your body for the day ahead. The routine takes just a few minutes & can be done right after you get out of bed. Justin recommends these stretches because they target the major muscle groups that tend to feel tight in the morning. The movements are designed to gently activate your body without requiring too much effort when you first wake up. Starting your day with stretching can make a real difference in how you feel throughout the morning. Many people notice they have more energy and less stiffness after doing a quick stretching session. The exercises help get blood flowing to your muscles & joints which can reduce that groggy feeling you often have right after waking up. Justin emphasizes that you should move slowly and listen to your body during these stretches. There is no need to push yourself too hard or try to achieve perfect form immediately. The goal is simply to wake up your body in a gentle way that feels good and gets you ready for whatever activities you have planned for the day.
What is the workout?
The workout is suitable for beginners and seniors and will see you mobilize your whole body in minutes. Agustin recommends aiming for 10-15 reps per exercise or completing each move for 30-60 seconds.
The moves include:
- Single leg swing
- Knee taps
- Side rotations
- Shoulder rolls
- Standing leg marches
- Arm raises
- Overhead side stretch
The benefits of completing morning mobility work
The beauty of moving first thing in the morning is tenfold. For starters, according to Agustin: “It helps lubricate your joints, preventing pain, and it also primes your muscles for the day ahead. If done consistently in the morning, it can also improve flexibility and balance.”
Starting your day with physical activity can help lower stress and anxiety levels. Research shows that working out in the morning makes it easier to stick to a routine and manage your weight effectively. A 2024 study in the Social Science and Medicine journal found that movement-based activities have a strong positive effect on personal health. The research suggests that active transportation & regular mobility could serve as useful tools for improving overall public health outcomes.
e, these seven mobility exercises are a great place to start. You could also try these three exercises for drastically better balance and stability, or this 10-minute mobility routine, which will boost your hip, shoulder, and spine flexibility and ease full-body tension.
But as Agustin highlights the most important thing is to move. He explains that this could mean taking a walk outside or doing exercises at home or at the gym or even doing gentle mobility movements by your bed. He suggests finding something you can stick with for the long haul because you will feel much better as time goes on. But he adds that you should not just take his word for it and that you need to actually try it yourself.
