Of all the training I do, my morning mobility routine has probably added the greatest value as I get older. As a young man, it was an aspect of my physical health I largely ignored. And as someone who has always been active, regularly exercising, playing every sport under the sun and being a trainer by profession, I have been fortunate that my lifestyle has kept me incredibly fit.
Nevertheless, during my thirties some niggling injuries started to set in — dodgy knees and hips from running marathons, which led to some back issues and not bouncing back from training sessions like I used to. I knew I needed to manage my joint health and increase my range of motion, not only to offset the chances of being injured, but also to create some longevity in the activities I love, like running, golf and weightlifting. I turn 40 this year, and as a father of two young kids I hate the thought of not being able to run around with them because my body has given up on me. I have never been a fan of traditional yoga, and while I understand and advocate the many mental and physical benefits of a regular yoga practice, it just never clicked with me.
So a few years ago I started this mobility routine in the mornings. I finish it off with a focused breathing exercise (meditation) which I find incredibly energising. It’s a very simple practice of lying down and closing my eyes, breathing in for a count of four and out for a count of eight. I do this for 3-5 minutes as a fantastic way to manage stress and clear the mind before a busy day. This is also a technique I use with any of my clients who lead busy lives.
Try this simple six-move routine, performing each exercise for 60 seconds. If the move is single sided, do each side for 30 seconds each before moving on to the next exercise. If you feel something needs a little more work or focus then spend longer on it. Try to add five minutes of breathing at the end. The whole routine will take less than ten minutes and gives the greatest return on investment in terms of time for your overall wellbeing. It helps lift my mood and energy all day, which is really the goal of any wellness routine.
The six exercises
1. Cat-cow-dog stretch
Get on all fours, with your wrists directly under your shoulders and knees hip-width apart. Make sure your fingertips are pointing to the front of your mat. Start by moving into cat pose — like a cat stretching their back, draw your belly towards your spine and around your back. Then slowly move into cow pose — dropping the belly towards the mat and lifting your head and chest towards the ceiling. Repeat for 30 seconds.
2. Kneeling rocks
Start by kneeling on the floor, then bring the right leg forward into a 90-degree angle, foot flat on the floor. Place your hands on your hips and keep the chest up. Gently hinge your hips forward, lunging into the front leg and rocking back and forth. Do this for 30 seconds. Then, move your right leg out diagonally towards the top right corner of the mat and repeat the rocking motion, lunging forward. Do this for 30 seconds. Finally, step your front foot further out towards the edge of the mat, opening the hips and repeating the rocking motion. Do this for 30 seconds. Repeat all three exercises on the other side of your body, with the left leg in front.
3. Abductor rock
Start on all fours on the floor, with wrists directly under shoulders and knees under hips, fingertips towards the top of the mat. Straighten and extend the right leg out to the side of your body, and put your foot flat on the floor. Maintain a flat back and rock backwards, shifting your bottom back towards the heel of your kneeling leg, while straightening the arms, then rocking forwards again. Keep your back as flat as possible. Do this for 30 seconds, then repeat on the other side.
4. Windmill
Start standing on the floor, with your legs wider than hip-width apart. Grab a small pillow or something else light to hold above your head, with straight arms. Keep the legs straight. With your arms outstretched, tilt to the right hand side, feeling the stretch in your left side. Then drop your hands further down to the right hand side, still holding the pillow and with arms straight, almost as though you are a windmill. Drop your arms all the way down, folding from the hips and brushing the pillow across the floor, keeping your arms straight. Continue the circle to the left hand side back to an upright position, arms stretched above your head. Repeat for 30 seconds before changing to the opposite direction.
5. Book opener
Lie down on your right hand side, with your knees bent at a 90-degree angle so that the right side of your legs rest on the floor, toes pointed towards the top of the mat and arms straight out horizontally in front of you on the floor. Keep your right arm resting on the floor, and raise your left arm to the ceiling and over your body allowing your spine and chest to open (like a book) as you do. Feel the stretch and try to place the arm flat on the floor on the opposite of the body. Then rotate back , closing the book and bringing the arms together. Repeat for 30 seconds before changing to the opposite side.
6. Lower body Kiwi twists
Lie on your back with arms to the side in a T-shape. Bend your knees up and keep your feet flat on the floor. Keeping your arms and back flat on the floor, gently rock your knees from one side to the other while keeping your feet flat in the same position. Repeat for 60 seconds.