Improve circulation, boost energy, and ease stiffness with this 7-move morning mobility routine

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Fit these in right before your breakfast

A woman wearing yellow t-short with hand over head doing neck stretch
(Image credit: Getty Images)

What’s the first thing you do after you wake up? Maybe you have a quick scroll through your phone? Perhaps you make yourself a coffee? Or do you jump straight into the shower before eating breakfast?

Well, before you’ve done either or all of those things, fitness instructor Justin Agustin suggests completing this seven-move stretching routine to help wake up stiff joints, improve circulation, and prepare your body for the day ahead.

What is the workout?

The workout is suitable for beginners and seniors and will see you mobilize your whole body in minutes. Agustin recommends aiming for 10-15 reps per exercise or completing each move for 30-60 seconds.

The moves include:

  • Single leg swing
  • Knee taps
  • Side rotations
  • Shoulder rolls
  • Standing leg marches
  • Arm raises
  • Overhead side stretch

The benefits of completing morning mobility work

The beauty of moving first thing in the morning is tenfold. For starters, according to Agustin: “It helps lubricate your joints, preventing pain, and it also primes your muscles for the day ahead. If done consistently in the morning, it can also improve flexibility and balance.”

Starting the day with movement can also help reduce stress and anxiety. According to research, exercising earlier in the day can also help you stay consistent and help with weight management.

A 2024 paper, published in the Social Science & Medicine journal, reveals that mobility work has a “significant positive influence” on individual health, and active mobility could be used as a strategy to improve public health.

woman stretching shoulder outside

(Image credit: Shutterstock)

Of course, these seven mobility exercises are a great place to start. You could also try these three exercises for drastically better balance and stability, or this 10-minute mobility routine, which will boost your hip, shoulder, and spine flexibility and ease full-body tension.

But as Agustin highlights, the most important thing is to move.

“So that could also mean a walk outdoors, exercises in your home gym or at the actual gym, or by your bed doing these gentle mobility moves,” he says. “Find something that you’re able to sustain long term, and you’ll see you’ll feel so much better over time. But don’t take my word for it, you just gotta do it.”

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Becks Shepherd
Becks Shepherd

Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. 

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