Seven minutes every morning. Looser hips, spine and shoulders all day.
A printable one-page wake-up sequence you can do on the bedroom floor before coffee.
Free
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Who this is for
Anyone who wakes up stiff or wants a simple daily habit that doesn't need a gym.
What’s inside
- 8-move sequence, 7 minutes start to finish
- Reps and hold times for each move
- Cues for moving safely when the body is cold
- Printable, one page
Questions
Is it really free?
Yes. Enter your email and the PDF is sent to your inbox.
Do I need equipment?
No. Every stretch uses a chair, a wall or the floor.
Is this medical advice?
No — it's general wellness information. See the note at the bottom of the page.
Morning Mobility Cheat Sheet
Free
This material is general wellness information, not medical advice. Stretch only within a comfortable, pain-free range. Stop if you feel sharp pain, numbness or dizziness. If you are pregnant, injured, recovering from surgery or have a medical condition, check with a qualified health professional first.