Morning Mobility Stretching & Strengthening Routine
Get the blood flowing, loosen up the joints, muscles and tissues and relieve stress. Made for the morning but can do any time. But you know what they say...win the morning and you win the day.
But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified. -Corinthians 9:27 NKJV
For in Him we live and move and have our being, as also some of your own poets have said, ‘For we are also His offspring’. -Acts 17:28 NKJV
Truly the light is sweet. And it is pleasant for the eyes to behold the sun. -Ecclesiastes 11:7 NKJV
Clearing The Mind, Invigorating The Body, Preparing The Soul
Getting the day started right is crucial. Whatever you can do to prepare your mind and body for the challenges that lie ahead will serve you well. Body, mind and soul are intimately interconnected and what affects one affects the others.
I always recommend getting your mind right first by giving gratitude to God for another day of life, praying for peace of mind, strength to act and think correctly and the faith that He will grant you this. Reading or listening to the Word of God to infuse His character, His words and His Spirit into your spirit is invaluable and the only way I’ve personally found to consistently have the strength to PUSH (Pray Until Something Happens) through any obstacle without it letting it get the best of me.
Our creator has also designed natural law, biology and physiology to help us tap into the strength that He has imparted to us to give energy to the physical bodies that He provided for us that house our soul and our spirit. He is a Master Designer, a Genius Craftsman and an Unmatched Engineer. He has designed this world and our bodies to work off laws and rules he has set in motion to address everything from a broken spirit to deadly disease to help give us the strength and endurance to pursue the right course of action to stay close to Him with a clear mind and a clean and capable temple (the body). Let’s do what we can to strengthen body and mind. Beyond this, Let us look to Him to address anything we can’t and whatever is not in our control.
Here’s a simple routine to help keep the mind clear and the body strong and functioning to calm the spirit and win the day.
By Eric Morris Jr. CPT, Nutritionist/Pn1 Certified Nutrition Coach, Corrective Exercise Specialist, Specialist in Exercise Therapy, Strength and Conditioning Specialist
Lymphatic Bounces
Benefits:
Cardiovascular Fitness: Rebounding can be an effective way to improve cardiovascular health. Bouncing on a mini trampoline increases your heart rate and oxygen consumption, which can help enhance your overall cardiovascular fitness. It's a low-impact activity that is gentler on the joints compared to activities like running or jumping on a hard surface, making it accessible to a wide range of individuals.
Lymphatic System Support: Rebounding can aid in the circulation of lymphatic fluid, which is essential for the body's immune system. The up-and-down motion of bouncing helps the lymphatic system remove toxins and waste products from the body more efficiently. This can contribute to improved immune function and overall detoxification.
Improved Balance and Coordination: Rebounding requires balance and coordination to stay upright on the trampoline while bouncing. Over time, practicing rebounding can help improve your balance and spatial awareness. This can be particularly beneficial for older adults, as it may reduce the risk of falls and improve stability.
Bone Health: Weight-bearing exercises like jumping can contribute to improved bone density. The impact of jumping stimulates the bones, which can help in maintaining bone strength and reducing the risk of conditions like osteoporosis. It's especially beneficial for children and young adults as they develop and strengthen their bones, but it can be valuable for people of all ages.
Sets: 2-3
Reps:
Weight (Wt): Body weight (BW)
Rest: As needed
And/Or…
Jumping Jacks
Benefits:
See Under Lymphatic Bounces
Sets: 2-3
Reps:
Wt: Body weight (BW)
Rest: As needed
Side To Side Ankle Rolls
Benefits:
Improved Ankle Mobility: Ankle rolls help increase the flexibility and mobility of the ankle joint. This can be especially beneficial for individuals with limited ankle mobility due to injury, stiffness, or certain medical conditions. Enhanced ankle mobility can lead to better balance, stability, and overall joint function.
Injury Prevention: Regular ankle mobility exercises can help reduce the risk of ankle injuries. Improved ankle flexibility and strength can enhance your ability to adapt to uneven terrain, absorb shock, and maintain balance which reduces the likelihood of sprains or strains, especially during activities like sports or hiking.
Alleviation of Stiffness and Discomfort: Ankle rolls are often used as a gentle warm-up exercise to relieve stiffness and discomfort in the ankle joint, particularly after prolonged periods of sitting or inactivity. The motion help promote blood flow, reduce swelling, and ease tension in the ankle, which can be beneficial for those with mild discomfort or mild swelling.
Sets: 2-3
Reps:
Wt: Manual resistance
Rest: As needed
Neck Flexion, Extension and Rotation
Benefits:
Improved Neck Strength and Posture: Neck exercises can help strengthen the muscles in your neck, shoulders, and upper back. This added strength can contribute to better posture, as it supports the alignment of your head and neck. Strong neck muscles can help reduce the likelihood of slouching or straining your neck during sports or daily activities.
Reduced Neck Pain and Tension: Regular neck exercises can help alleviate neck pain and tension, which can be caused by factors like poor posture, stress, or muscle imbalances. Stretching and strengthening exercises can help release muscle knots and promote relaxation in the neck muscles, potentially reducing discomfort and headaches associated with neck tension.
Enhanced Range of Motion: Neck exercises that focus on flexibility and mobility can increase your neck's range of motion. This is beneficial for activities that require neck movement, such as turning your head while driving, playing sports, or practicing yoga. A greater range of motion enhances your ability to perform these activities with ease and reduces chance of injury.
Sets: 2-3
Reps:
Wt: Manual resistance
Rest: As needed
Wrist Pushes
Benefits:
Enhanced Wrist Strength and Stability: Wrist training exercises can help increase the strength and stability of the wrist joint and surrounding muscles. This added strength can be particularly valuable for athletes in sports like tennis, golf, weightlifting, and gymnastics, where strong wrists are essential for performance. It can also benefit individuals in manual labor professions or those who frequently use their hands for repetitive tasks.
Injury Prevention: Strong and flexible wrists are less prone to injuries such as sprains and strains. Wrist training can help reinforce the ligaments and tendons around the wrist, reducing the risk of overuse injuries or trauma.
Improved Functional Range of Motion: Wrist exercises can enhance the flexibility and range of motion in the wrist joint. This is beneficial for everyday activities like typing, writing, cooking, and performing various manual tasks. It can also be advantageous in activities that require wrist mobility, such as yoga or rock climbing.
Sets: 2-3
Reps:
Wt: BW
Rest: As needed
Thoracic Extension with Shoulder Push
Benefits:
Improved Posture: Thoracic extension exercises help counteract the effects of poor posture, particularly the forward slumping of the shoulders and rounding of the upper back that can occur with prolonged sitting or desk work. By increasing the flexibility of the thoracic spine and encouraging it to extend backward, these exercises promote an upright and more natural posture.
Enhanced Thoracic Mobility: A flexible and mobile thoracic spine is essential for many daily activities, including bending, twisting, and reaching. Thoracic extension exercises help maintain or restore the natural range of motion in this region, which can enhance your ability to move comfortably and efficiently.
Pain Relief: For individuals who experience upper back pain or discomfort, thoracic extension exercises can provide relief. These exercises can help alleviate tension and stiffness in the upper back and may reduce pain associated with conditions like thoracic outlet syndrome, kyphosis, or other posture-related issues.
Sets: 2-3
Reps:
Wt: BW
Rest: As needed
Cobra Hip Flexor Stretch w/ Shoulder Rotation
Benefits:
Improved Flexibility and Range of Motion: Stretching the hip flexors can help alleviate tightness and improve the flexibility of these muscles. This can lead to a greater range of motion in the hip joint, making it easier to perform movements like walking, running, and bending. Improved hip flexor flexibility can also reduce the risk of hip and lower back discomfort associated with tight muscles.
Enhanced Hip Stability and Core Strength: Strengthening the hip flexors, particularly the deep hip flexor muscles like the psoas major, contributes to hip stability and core strength. A strong core, including the hip flexors, helps support proper posture and alignment, reducing the risk of lower back pain and enhancing overall body stability during activities like lifting heavy objects or participating in sports.
Enhanced Shoulder Stability: Strong shoulders contribute to much better stability and control in the shoulder joint. This can help prevent injuries and reduce the risk of conditions like impingement syndrome. Well-balanced shoulder exercises can also support good posture, as strong shoulder muscles help maintain proper alignment of the shoulders and upper back.
Sets: 2-3
Reps: 20
Wt: None
Rest: As needed
Pigeon Hip Raises
Benefits:
Hip Flexor and External Hip Stretch: Pigeon pose is an excellent stretch for the hip flexors which can become tight and shortened due to prolonged sitting and other factors. This stretch can help relieve hip tightness and improve hip flexibility, making it beneficial for individuals who experience hip discomfort or stiffness.
Improved Hip Mobility: Pigeon pose can enhance hip mobility by increasing the range of motion in the hip joint. This is valuable for activities that require hip flexibility, such as walking, running, and sports. It can also be particularly helpful for people with limited hip mobility or those recovering from hip injuries.
Stress Reduction and Relaxation: Pigeon pose is often included in yoga and relaxation practices because of its ability to promote stress relief and relaxation. The deep stretch and controlled breathing involved in the pose can help calm the mind, release tension, and alleviate emotional and physical stress. It is a useful pose for individuals seeking to improve mindfulness and reduce anxiety.
Sets: 2-3
Reps: 5-10
Wt: BW
Rest: As needed
Glute Bridges
Benefits:
Improved Gluteal Strength: Glute bridges mostly target the gluteus maximus, the largest muscle in your buttocks. Strengthening this muscle can enhance your ability to perform various lower body movements, such as walking, running, climbing, and squatting. Strong glutes contribute to better athletic performance and functional mobility in daily activities.
Better Posture and Spinal Support: Strong glute muscles play a crucial role in stabilizing the pelvis and supporting the lumbar (lower) spine. By strengthening the glutes through exercises like glute bridges, you can improve your posture and reduce the risk of lower back pain. This can be particularly beneficial for individuals who spend extended periods sitting or have sedentary jobs.
Injury Prevention: Glute bridges can help reduce risk of injuries, especially in the lower body. Weak glutes can lead to muscle imbalances and compensatory movements that increase the risk of injuries in the hips, knees, and low back. By strengthening the glutes, you create a more balanced and stable lower body, reducing the likelihood of overuse injuries and improving joint health.
Sets: 2-3
Reps: 12
Wt: BW
Rest: As needed
Circular Hip Abduction with Resistance Band
Benefits:
Improved Stability and Balance: Strong hip muscles, including the glutes and hip abductors, play a vital role in stabilizing the pelvis and maintaining balance. Hip strength can reduce the risk of falls and injuries, especially as you age. This is particularly important for older adults, as hip muscle weakness can contribute to balance issues and an increased risk of hip fractures.
Enhanced Athletic Performance: Strong hips are crucial for various athletic activities. They provide power and stability for movements like running, jumping, and changing direction and even improves squat performance by allowing you to adequately abduct your hips which keeps your knees in proper alignment with your feet and hips. Athletes in sports like soccer, basketball, and track and field often benefit from improved hip strength, which can lead to better performance and reduced injury risk.
Reduced Risk of Lower Back and Knee Pain: Strong hip muscles help distribute the load and pressure more evenly throughout your lower body, reducing stress on the lower back and knees. By strengthening the hips, you can mitigate the risk of lower back pain, hip pain, and knee injuries. This is especially relevant for individuals who engage in activities that place strain on these areas, such as heavy lifting or long hours of sitting.
Sets: 2-3
Reps: 10-15
Wt: light to medium resistance band
Rest: As needed
Retro Walking/Running
Benefits:
Improved Balance and Coordination: Walking and running backward challenges balance and coordination in a different way than forward walking. It engages different muscle groups and requires heightened awareness of your surroundings. This can help enhance your proprioception (awareness of your body's position in space) and balance over time, reducing the risk of falls and improving stability.
Strengthening of Underutilized Muscles: Walking and running backward targets muscles that are often underutilized in forward walking. It especially engages the VMO (vastus medialis) muscle, shins and hamstrings muscles which can contribute to improved lower body strength and muscular balance. This variation can be especially beneficial for individuals looking to strengthen specific muscle groups or overcome muscle imbalances.
Mental Stimulation: Walking and running backwards is mentally stimulating as it requires greater focus and concentration. It challenges your brain to process information differently, which can improve cognitive function and mental agility. This form of physical activity can be an enjoyable way to break the routine and add a mental challenge to your exercise regimen.
Steps: 150 or more
Wt: None
Rest: As needed
*Bonus*
Handstand Walks (or just handstands)
Note: If opting for just handstands start with your feet up against a tree or wall and hold for as long as able, stopping just before failure so you have the energy to slowly lower yourself down and not collapse.
Benefits:
Upper Body Strength: Handstand walks require significant upper body strength, including the shoulders, chest, arms, and the core. Balancing and controlling your body while inverted challenges these muscle groups, helping you build strength and endurance. Over time, consistent practice can lead to increased upper body strength, which can benefit other aspects of your fitness, such as weightlifting and bodyweight exercises.
Balance and Coordination: Handstand walks demand a lot of balance and coordination. The skill of walking on your hands involves precise control of your body's position and weight distribution. This can enhance your overall balance and coordination, which can be useful in various sports and activities, including gymnastics, yoga, and even functional movements in daily life.
Core Stability: To maintain a stable handstand position and perform handstand walks, you must engage the muscles of your core muscles. This leads to improved core stability and strength. Strong core muscles are essential for proper posture, spinal support, and the prevention of lower back pain. Handstand walks provide a fun and challenging way to work on core stability.
Steps w/ hands: 50 or as many as able
Wt: BW
Rest: As needed
Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. -3 John 2
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