3-Minute Morning Stretch Routine

Mobilises every segment of the spine — a simple full-spine wake-up that takes 90 seconds.

Good first thing in the morning or between sets of seated work.

Each section of the spine should move — not just the lower back. Imagine the movement starting at the tailbone and rolling up through to the head.

Match the movement to the breath. Inhale into the cow, exhale into the cat. Slow tempo wins.

If the wrists complain, drop to the forearms or place a folded towel under the heels of the hands.

• Easierdo it seated in a chair with hands on the knees, arching and rounding through a smaller range.
• Harderslow the tempo dramatically, or add side-bends and small spinal rotations between cycles.

Mobilises the hip joint through its full range — flexion, abduction, extension and adduction in one circle.

A quick, low-cost drill for anyone who sits a lot or runs in straight lines.

The movement should come from the hip joint, not from rocking the whole pelvis. Try to keep the standing hip steady.

Go slow. Most people race through this and turn it into a swing.

The circle gets bigger as the hip warms up. Don't force the range cold.

• Easierhold a wall or chair for support and reduce the circle size to where you can control it.
• Harderlet go of support, close your eyes for a few reps, or slow the tempo down further.

Adds movement through the side body and ribs before training or after a long sit.

It is a simple way to wake up lateral trunk range without forcing a long hold.

The movement should feel smooth through the ribs, waist and lats.

Stay tall through the crown of the head. If you collapse sideways, reduce the range.

The hips stay quiet while the rib cage moves.

• Easierkeep hands on hips and make the bend smaller.
• Harderreach both arms overhead and slow each side to a three-second count.

Moves the ankle through both plantarflexion and dorsiflexion in a simple standing pattern.

Useful before runs, long walks, or first thing in the morning when the feet and calves feel stiff.

The movement should feel controlled through the feet, ankles and lower legs.

Keep the torso quiet. If the whole body is swaying, make the rock smaller and slower.

The calves work on the forward rock, the shins work on the backward rock. Both sides should wake up.

• Easierhold a wall or chair for balance and use a smaller range.
• Harderslow the tempo down or do the drill on one leg with fingertip support.

Trains the scapular stabilisers and t-spine extension at the same time — both undertrained in modern life.

A daily two-minute drill that does more for shoulder health than most upper body warm-ups.

Both the forearms and the back of the hands should stay on the wall throughout. They usually don't — that's the point. Work toward it gradually.

The lower back stays pressed to the wall. If it arches, you've gone past your current range.

The work sits in the mid-upper back and the shoulders. The traps will want to take over — keep them quiet by drawing the shoulders down.

• Easierslide the arms only partway up. Step the feet a few inches further from the wall to reduce the demand.
• Harderhold light weights, slow the tempo, or pause at the top of each rep.

Strengthens the deep neck flexors — the muscles that hold the head over the shoulders rather than out in front.

A quiet fix for forward head posture, which contributes to neck pain, headaches and tight upper traps.

The work should be felt deep in the front of the neck — the deep neck flexors.

Don't tilt the chin down — that's a different movement and a common mistake. The chin stays level and pulls straight back.

A gentle double chin is the visual cue. If you look ridiculous, you're probably doing it right.

• Easierdo them lying on the back with the head on a pillow. The floor gives feedback for the right movement.
• Harderhold for 5-10 seconds per rep, or do them while seated tall against a wall.