Everyday movement · ≈ 5 min
Morning mobility
Ease into the day with small movements and comfortable stretches.
Adapt this routine for me ↗A comfortable place to start
Begin at an easy pace instead of testing how far you can stretch. This sequence moves from the shoulders and trunk to supported hip and ankle movement.
Before you begin
Give yourself clear floor space and keep a stable chair nearby for balance. Start after a little comfortable walking or moving around.
Start after a little comfortable movement. Keep stretches gentle and stop if symptoms worsen. This routine is educational and does not replace individual care.
Your movements
- Shoulder rolls →
Circle the shoulders slowly
5 slow repetitions - Standing side reach →
Reach gently to one side
5 slow repetitions each side - Standing hip-flexor stretch →
Lengthen the front of the back hip
20 seconds each side - Runner’s calf stretch →
Press the back heel down
20–30 seconds each side - Seated ankle pumps →
Point and lift the feet slowly
5 slow repetitions
After your routine
Finish by standing comfortably and noticing how you feel. Reduce the range next time if any movement left the area more irritated.