Morning Mobility & Evening Relaxation

10-Minute Morning Stretch

Time. About 10 minutes of written practice

Level. Beginner

Position. Sitting

Goal. Mobility

A seated ten-minute morning stretch script for the neck, shoulders, arms, back, and ankles.

Coming Soon

Script for later recording. This is not a finished video.

1. Open. Stay seated. Feet on the floor. This written morning stretch is a script for later recording, not a finished video.
2. Neck. Look a short way to one side, return to center, then the other side. Do not tip the head far back. Three slow looks each way.
3. Shoulders and arms. Roll the shoulders back six times. Then reach one arm forward only as far as is comfortable, and switch.
4. Seated spinal movement. Hold the chair. Turn the chest a small amount, come back, and switch sides. Two turns each side is enough.
5. Ankles. Circle one ankle, then the other. Eight circles, or four if you prefer.
6. Close. Let the hands rest. Breathe in an ordinary way for the last minute. Stop if anything hurts.

Stop for chest pain, dizziness, unusual shortness of breath, or significant pain. Use a sturdy chair. Move only in a comfortable range, and use a seated option when you want one. This is not treatment, not a diagnosis, and not physical therapy. If you have a health condition, a recent surgery, an injury, or major limits on mobility, ask a qualified professional before you try these movements.