Why this routine matters
Use this routine after waking, after a poor night’s sleep, or before a walk. Move slowly and treat the first few repetitions as a check-in rather than a test.
10-minute routine
Morning Reset
A calm, controlled sequence to reduce the rusty feeling that can build overnight and help your spine, hips, shoulders and ankles feel ready for the day.
Watch the demonstration
Morning Reset video guide
Cat-Cow Spine Movement
A clear demonstration of controlled spinal flexion and extension for the Cat-Cow portion of the routine.
Video source: E3 Rehab Exercise Library · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Gently restores movement after sleep.
- Mobilises the spine, hips, shoulders and ankles.
- Creates an easy daily movement habit.
- Prepares the body for walking or training.
Follow the sequence
Your starter routine
Cat-Cow Spine Movement
On hands and knees, slowly alternate between rounding and gently extending the spine for six to eight controlled repetitions. Move through a comfortable range and keep breathing.
Assisted Heel Slide
Lie on your back with both knees bent. Slowly slide one heel away, then return it without allowing the pelvis to twist or the lower back to strain. Alternate sides.
Supported 90/90 Hip Transitions
Sit with both knees bent and your hands behind you for support. Rotate the knees from side to side through a comfortable range using slow, controlled movement.
Kneeling Thoracic Rotation
From a supported kneeling position, keep the hips steady and rotate through the upper back. Exhale gently as you turn and avoid forcing the end range.
Wall Angel / Shoulder Reach
Stand against or face a wall and slide the arms upward while keeping the ribs controlled. Stop before the shoulders pinch or the lower back arches.
Adjust the challenge
Regressions and progressions
Easier option
Complete only the first three movements and use additional support where needed.
Progression
Add one extra round or extend each controlled movement by two repetitions.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
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