Daily Essentials
My intent for this blog is that you’ll bookmark it to come back again and again when you need any of these quick and simple routines! These are my daily essentials. Enjoy!
Morning Mobility
Wake your body up with this quick full body mobility routine. Addressing the neck straight down to ankles this will help energize you and is a great self-care ritual to include any time during your morning routine. This also makes for a good full-body warm-up before exercise.
Neck Roll - 5 slow rolls each direction
Alternating Arm Cross - 5 each (alternate top arm), 10 total
Arm Circles F/B - 10 each direction (forward/backward)
Wrist Circles - 10 each direction. Do this slowly, get deep into each range of motion.
Up and Overs - 5 each leg
Knee Circles - 5 each direction, 10 total each leg
Ankle Circles - 10 each direction. Do this slowly, get deep into each range of motion.
Spinal Roll - 3-5 — However long it takes to close your practice for the morning. Do what feels good today.
Lunch Break
Everything in this short shake-up is standing so you can do it anywhere, whether you’re working from home or back to an office. Stretch it out, get out of the afternoon slump, shake up your energy! Do as many rounds as feels good!
Shoulder Flexion Extension Pulses - 10 each
Dynamic Triceps - 10 each
Wrist Circles - 10 each direction
Wall Angels - 10 If you don’t have a wall, do these instead: Cactus Scap Pulses
Knee Hugs (quick) - 10 each
Ankle Circles - 5 each direction, 10 total each foot
Lunge and Reach - 5 each
Weight Toe Taps - 30-60 seconds. Use a curb, a log, or your imagination instead of a weight if you don’t have the equipment.
Evening Stretch Sesh
Wind down your day with this routine that takes less than ten minutes. We start standing, releasing tension through our upper body before bringing it to the ground to address our legs and hips, then we move into our final restful butterfly pose to close out the session. This is a great transition right after work to separate yourself from your work day, or right before bed to fall into deep full-body relaxation. You can also use this to close out any workout.
Neck Roll - 5 slow rolls each direction
Chest Opener - 30+ second hold
Oblique Stretch - 30+ second hold each side
Quad Stretch - 30+ second hold each side
Downdog - 30+ second hold
You can do the next three one leg at a time then go back into downdog to switch legs.
Low Lunge Stretch w/ Reach - 30+ second hold each side
Half Monkey - 30+ second hold each side
High PIgeon - 30+ second hold each side
Supine Butterfly Stretch - 30+ second hold. Bonus: take a few slow, deep breaths in this pose and consider all the things you’re grateful for today.
