Morning wake-up
Gentle full-body mobility to wake a stiff body up.
4 stretches
Full-Body Morning Stretch Right After Waking Up
A 5-minute full-body stretching routine that slowly wakes up a heavy body with your breath right after waking up. It gently opens the shoulders, spine, front of the body, hips, and lower body, making it suitable for improving your morning condition.
- Right after waking up, do not pull strongly; move slowly within your available range.
- If you feel pain, immediately reduce the intensity or stop the movement.
- Do not hold your breath; proceed in rhythm with comfortable inhales and exhales.
Creator @5min_dailymove
5-Minute Full-Body Relaxation Stretch Before Bed
A 5-minute full-body relaxation routine that gently releases tension throughout the body before sleep. It is suitable for calming the body and mind before bedtime by slowly moving the wrists and ankles, lower back, hips, hip joints, hamstrings, spine, shoulders, chest, and neck within a comfortable range.
- Do not force yourself to stretch all the way; move only within a comfortable range.
- Do not hold your breath; keep breathing slowly.
- Stop immediately if you feel any pain or discomfort.
- If you feel sleepy, you do not need to complete the entire routine.
Creator @5min_dailymove
1-Minute Inner Hip Mobility
An easy stretch that gently presses the inner leg with your elbow to open the hip, then slowly moves back and forth to loosen stiff hip mobility.
- Stop immediately if you feel pain.
- Do not force your legs apart or press too hard.
- Move slowly so your lower back or pelvis does not arch excessively.
Creator @physiofit0675
Quadruped One-Side Waist Stretch
This stretch gently lengthens the side of the waist from a quadruped position with one leg extended straight back, helping relieve tension and stiffness concentrated on one side of the lower back.
- Stop if you feel sharp lower back pain, leg numbness, or radiating pain.
- If you have been diagnosed with scoliosis or a lumbar disc condition, do not force your back to bend or hold the position for too long.
- Keep your pelvis from twisting excessively, and proceed slowly within a pain-free range.
Creator @bodyjoy_center