Скачать или смотреть 13 Min Morning Stretch & Mobility Routine | Improve Flexibility

Start your day feeling loose, mobile, and energized with this 13-minute full body stretch & mobility routine. This active stretching session is designed to gently wake up your muscles and joints while improving your overall flexibility, posture, and range of motion when practiced regularly.

Unlike passive stretching, mobility training combines movement with stretching, helping your body build strength and control throughout your full range of motion. This means your joints move more freely, muscles feel less tight, and everyday movements (and workouts) become easier and safer.

This routine is perfect for the morning, but it can also be used as a daily mobility session, recovery workout, or flexibility routine.

⏱ Workout Overview

• Duration: 13 Minutes
• Format: 30 sec work / 10 sec transition
• Exercises: 20 movements (no repeats except L/R)
• Equipment: Exercise mat
• Level: Beginner friendly

The 10-second break allows for a smooth and relaxed transition into the next position.

🧘 Why Mobility Training Is Important

Regular mobility work can help you:

✔ Improve flexibility and joint health
✔ Reduce muscle stiffness and tightness
✔ Increase range of motion
✔ Improve posture
✔ Reduce risk of injuries
✔ Move better during workouts and daily activities

Even just a few minutes each day can make a big difference over time.

🔥 Workout Breakdown

00:00 Intro

00:27 Neck Stretch

1:07 Cat Cow

1:47 Thoracic Twist L

2:28 Thoracic Twist R

3:08 Deep Squat to Forward Fold

3:48 Deep Squat Knee Taps

4:29 Forward Fold Windmill

5:09 90/90 Switches with Forward Fold

5:49 Scorpions

6:29 World's Greatest Stretch L

7:09 World's Greatest Stretch R

7:49 Low Lunge Half Split L

8:30 Low Lunge Half Split R

9:10 Cobra Stretch

9:50 Downward Dog Paddles

10:31 Pancake Stretch

11:11 Puppy Pose

11:51 Child’s Pose L

12:31 Child’s Pose R

13:12 Child’s Pose

Take your time, breathe deeply, and move with control. Consistency is key — repeat this routine regularly to improve flexibility and keep your body feeling great.

💬 Let me know in the comments: Do you prefer stretching in the morning or after workouts?

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🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

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⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.