🧘Morning mobility before you touch your phone

five minutes, spine before hips before hamstrings. modify as needed, most mornings i do

Cat-cow, ten slow reps

breathe first, get real air into the ribs before you move

Thoracic rotations, both sides

Neck circles, small ones

small ones, big circles just make me dizzy

World's greatest stretch, one side

World's greatest stretch, other side

yes both sides, i used to skip the second one and wonder why i stayed lopsided

90/90 hip switches, five each way

(modify as needed) stiff mornings this is more of a controlled flop and that's fine

Couch stretch, 30 seconds each leg

Standing hamstring scoop, both legs

not a bounce, just hang there and let gravity do it

Ankle circles

Wrist circles, both directions

Deep squat hold, 20-30 seconds

the one i skip when i'm running late and regret by 10am every time

Shoulder rolls

One long exhale before you pick up your phone

the whole list is really just this, breathe first, dressed up as ten other moves

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