Here's a great routine to start your day on the right track!
1.) Windshield Wipers (Wall Slides)
This is a great exercise to WAKE UP your shoulders and to get the scapula (back of the shoulder) to move in the upward and downward direction at its full range of motion. Do 8 of these at SLOW pace, make sure your core is braced and your arms stay back!
2.) Cats & Dogs
This is a great exercise to prime the mobility of the spine and to get the scapula moving around the rib cage properly. Do this slow and for 5 repetitions ending in the neutral position.
3.) Karate Kid Pose (Standing Hip Flexion)
This is a great exercise to activate the hip flexors and glutes! It also works on balance and ankle stability. Do this for 6 DEEP BREATHS on each side. If it gets to easy close your eyes and slowly increase your time!
4.) Toe Touch to Squat
There may not be a better total body warm-up exercise then this one! This exercise works on the hip hinge pattern, squatting pattern, and shoulder mobility. We use these movements when we sit down to read the newspaper, pick up a pencil from the floor, and when we reach for that top cabinet! So, you might as well wake up those movements to prepare yourself for reaching for the Wheaties box, picking up all the cereal you spilled on the floor, and sitting down to enjoy your delicious meal! Do this exercise 8 times and make sure to press your knees out with your elbows at the bottom of the squat position and raise your hands up before you squat up! If you do not have a proper squat technique, first raise your heels on on something like a couple of old books, place your toes on the floor, and then perform the exercise.
Putting it all together:
Doing this routine on a daily or even just weekly basis will help you move better, feel better, and kick-start your day off with a positive mindset! If you have any questions about these exercises, feel free to email me at firstname.lastname@example.org and I would be happy to answer!