top of page

The Importance of a Mandatory Morning Mobility Routine [Video]

A photo of The Importance of a Mandatory Morning Mobility Routine
The Importance of a Mandatory Morning Mobility Routine

The Importance of a Mandatory Morning Mobility Routine

The importance of a mandatory morning mobility routine is to set the tone for the day. While many people begin their day with a cup of coffee and a breakfast, followed by a lot of sitting, incorporating a morning mobility routine can significantly enhance your daily productivity and overall well-being.

We will delve into the importance of having a morning mobility routine, especially for those who spend a considerable amount of time sitting. We'll also provide a simple, effective Morning Mobility Program that you can start incorporating into your daily routine.

The Power of Morning Mobility for Daily Productivity

Starting your day with movement rather than a sedentary routine can transform how you feel and perform throughout the day.

Here’s why a morning mobility habit can boost your daily productivity:

Waking Up Your Body

Morning mobility exercises help to wake up your muscles and joints, preparing your body for the activities ahead. When you move your body through its full ranges of motion, you activate and lubricate your joints, which can reduce stiffness and increase flexibility.

Enhancing Mental Clarity

Physical movement increases blood flow, not just to your muscles but also to your brain. This can enhance mental clarity and focus, making it easier for you to tackle tasks and solve problems more efficiently.

Reducing Stress and Anxiety

Engaging in a morning mobility routine can help to reduce stress and anxiety levels. Movement releases endorphins, which are natural mood lifters. Starting your day with these positive feelings can set a more relaxed and focused tone for the rest of your day.

Breaking the Sedentary Cycle

Many people spend the majority of their day sitting.

Here's how a morning mobility routine can counteract the negative effects of a sedentary lifestyle:

The Sedentary Lifestyle Problem

A typical day for many might look like this: wake up, drink coffee, sit and eat breakfast, sit in the car or at a home office desk, sit in the car again on the way to the gym or home, and then sit some more. This prolonged sitting can lead to a host of health problems, including poor posture, back pain, and decreased mobility.

The Solution: Morning Mobility

By incorporating a morning mobility routine, you can break this cycle of prolonged sitting. These exercises get your body moving from the beginning of the day, which can improve your posture, increase your range of motion, and reduce the risk of developing musculoskeletal issues.

The Morning Mobility Program [Video]

This Morning Mobility Program is designed to be performed in just 5-10 minutes each morning. It consists of five simple exercises that will help prime and prepare your body for the day ahead. Commit to doing this for one week, then one month, and observe the changes it makes in your mind, body, and life.

A photo of a Kneeling Spinal Wave exercise
Mandatory Morning Mobility Routine

  • 8 Slow Repetitions

Kneeling Spinal Waves help to increase the mobility and flexibility of your spine. Start in a kneeling position, place your hands on the floor, and slowly move your spine in a wave-like motion from your lower back to your neck. This movement helps to lubricate your spinal joints and increase the flexibility of your back muscles.

a photo of a thread the needle exercise
Mandatory Morning Mobility Routine

  • 6 Slow Repetitions Each Side

Thread The Needle is an excellent exercise for improving thoracic spine mobility and shoulder flexibility. Start on all fours, then slide one arm under your body and reach as far as you can, keeping your head down and looking towards your hand. Repeat on the other side. This movement stretches and opens up the upper back and shoulders.

A photo of hip extensions with thoracic rotation and hamstring stretch
Mandatory Morning Mobility Routine

  • 6 Slow Repetitions Each Leg

This exercise combines hip extension, thoracic rotation, and hamstring stretching. Start in a lunge position, extend your hip forward, rotate your upper body towards your front leg, and then straighten your front leg to stretch your hamstring. This multi-joint movement helps to improve the mobility of your hips, spine, and hamstrings.

A photo of a 90/90 windmill stretch
Mandatory Morning Mobility Routine

  • 6 Slow Repetitions Each Side

The 90/90 Windmill is a great exercise for hip and thoracic spine mobility. Sit with your legs in a 90/90 position (one leg bent in front of you and the other bent behind you). Rotate your upper body towards the front leg, reaching your arm overhead in a windmill motion. Repeat on the other side. This exercise helps to open up your hips and improve rotational mobility.

A photo of a shin box rotation with a back roll
Mandatory Morning Mobility Routine

  • 6 Slow Repetitions Each Side

Shinbox Rotations with Back Roll combine hip mobility with a gentle spinal stretch. Sit with your legs in a shinbox position (one leg bent in front of you and the other bent behind you). Rotate your hips from side to side, then roll back onto your spine and return to the starting position. This movement helps to increase the mobility of your hips and lower back.

The Benefits of Consistency

Consistency is key when it comes to any fitness routine. By committing to this Morning Mobility Program for one week, then one month, you’ll start to notice significant improvements in your mobility, flexibility, and overall well-being. Here are some benefits you can expect:

Improved Mobility and Flexibility

Regularly performing these exercises will increase your range of motion, making everyday movements easier and more comfortable. You’ll find it easier to bend, twist, and reach without discomfort.

Enhanced Stability and Balance

These exercises not only improve mobility but also strengthen the stabilizing muscles around your joints. This can enhance your balance and reduce the risk of injuries.

Better Posture

Starting your day with mobility exercises can help counteract the effects of prolonged sitting. You’ll stand taller and move more efficiently throughout the day.

Increased Energy Levels

Movement increases blood flow and oxygen delivery to your muscles and brain, boosting your energy levels. You’ll feel more awake and ready to tackle the day’s challenges.

Prime and Prepare Your Body for the Day

Your body wants to move through its full ranges of motion. By incorporating a morning mobility routine, you prime and prepare your body and mind for the rest of the day. This simple habit can make a significant difference in how you feel and perform.

Are you ready to transform your mornings and improve your overall well-being?

Let me assist you in developing a morning mobility program tailored to your fitness level and lifestyle.

Reach out today to start your journey towards a healthier, more mobile you!

Meet Your Coach

Coach JB
6 Fitness and Nutrition


Jon “JB” Brown here, founder and Lead Coach of #6fitnesstrainingsystems. Certified by the National Federation of Professional Trainers, I am also a certified Nutritional Coach with Precision Nutrition.

As a former collegiate athlete competing in football, track and tennis, I also have several years of athletic and sports-specific training under my belt as well.

I have more than twenty successful years in the health and fitness industry and I truly care about helping my clients find the right program that will allow them to enjoy their lives pain-free and to the fullest.

We all have busy lives and things won’t always go to plan, but using a client-centered coaching style I can provide the right support and environment to enable you to be successful with your goals. If you want to feel, perform and look your very best while eliminating the daily aches and pains, then I’m excited to begin working with you!

My goal is to be a positive light in the lives of the people I work with and help all clients to be the healthiest they can be with a coaching philosophy of education, motivation and accountability. I assist those who want to reach their health and fitness goals by providing a fun, friendly, knowledgeable and effective method of training. This goes way beyond helping people look their best but to feel their best through optimal performance, mindset and lifestyle.

Please email me at with any health, fitness, or nutrition questions you have or if you require more information about myself and the wellness coaching I provide.

Jon Brown

Fitness and Nutrition Coach

6 Fitness and Nutrition

2 views0 comments


bottom of page