Morning Mobility Wake-Up

Keep intensity low first thing: tissues are cold and less compliant. This is about feeling looser and moving, not chasing maximal range.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Double Knees-to-Chest Stretch
hold 30s x 2
Start supine, easy.
2
Supine Spinal Twist
hold 30s per side
Gentle rotation.
3
Cat-Cow (Spinal Flexion-Extension)
8–10 slow cycles
Wake up the spine.
4
Quadruped Hip Circles (Fire Hydrants)
6–8 each direction per side
Open the hips.
5
Child's Pose (Lower Back / Lat Stretch)
hold 30–60s
Breathe into the back.
6
Controlled Neck Rotations & Nods
6–8 each direction
Slow, pain-free.

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