gentle
10-Minute Morning Hips & Spine Reset
A ten-minute morning spine-and-hip routine is one of the highest-return habits in this library.
10 min · Kit: Nothing
The session
- 1Cat-cow: 10 rounds
- 2Thread-the-needle thoracic rotation: 8 each side
- 3Hip circles on all fours: 8 each direction
- 4Low lunge hip flexor: 45 sec each side
- 5Spinal twist supine: 1 min each side
Worth knowing
- Do this before coffee if possible — the hips and spine benefit from early movement
- 10 minutes daily is far more useful than 60 minutes weekly for mobility
