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Workouts / Мобильность и гибкость
10
Workout

Mobility: Morning Start

~21 min.
~252 kcal
⁉️ Comments

Morning sets the tone for the entire day. Starting it with smooth, mindful movement helps the body "wake up" faster, eases post-sleep stiffness, and supports better circulation and mood. This workout is designed for exactly that kind of start: no sudden movements, no discomfort, no need to spend 20 minutes warming up before the first exercise.

The routine is rated easy and suits almost everyone — those who are just beginning to move in the mornings and those who want to add mobility work as a warm-up before their main session. All exercises are performed using FISIO functional loops: they provide gentle support, allow you to control your range of motion, and let you work without axial load on the spine — which is especially important in the morning, when the intervertebral discs have not yet adapted to an upright position.

The workout includes:

  • stretches for the back, shoulders, and calves — to release overnight tension;
  • joint rotations — to get synovial fluid moving in the joints;
  • gentle activation of the legs and core — to prepare the body for the demands of the day.

Move smoothly, breathe deeply, and take your time: quality of range of motion matters more than speed here. Within just 15–20 minutes, you will notice your body truly coming alive.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
L extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
Lower leg extension
1
Level: 1
14 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Rotation 2
1
Level: 2
8
Lunges L
1
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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