Eight-Move Morning Stiffness Flow
Progress from gentle kneeling mobility through hip work and full-body lunges, then finish with two rounds of core and glute stability.
ORIGINAL VIDEO
A Physical Therapist's Morning Stiffness Workout | Trainer of the Month Club | Well+Good
Complete English captions verify the eight-action progression, two-to-three-second dynamic child’s-pose rocks, eight- and ten-repetition mobility doses, bilateral switches, world’s-greatest-stretch sequence, two core/glute rounds, and bridge modification.
Original video: Well+Good · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Dynamic Child’s-Pose Rocks10 reps · about 10 min
From tabletop, sit the hips toward the heels for a two-to-three-second reach, then return for ten dynamic repetitions.
- 02Thread-the-Needle Rotations8 reps · about 13.3 min
Thread one arm under the body, then rotate it toward the sky for eight repetitions per side.
- 0390/90 Hip Switches10 reps · about 10 min
Sit with knees bent and rotate both knees side to side into alternating 90/90 positions for ten cycles.
- 04Half-Kneeling Adductor Shifts8 reps · about 12 min
From half kneeling with the front leg set wide, shift the hips laterally for eight controlled repetitions per side.
- 05Dynamic Half-Kneeling Hip-Flexor Stretch8 reps · about 12 min
In a 90/90 half-kneeling stance, tuck the pelvis and rock forward gently for eight repetitions per side.
- 06World’s Greatest Stretch Rotations5 reps · about 9.2 min
Step into a low lunge, rotate the inside arm upward, return with control, and complete five repetitions per side.
- 07Two-Round Opposite Arm–Leg Dead Bugs8 reps · about 16 min
With the low back gently flattened and hips and knees at 90 degrees, extend opposite arm and leg for two rounds of eight.
- 08Two-Round Single-Leg Bridges8 reps · about 24 min
Brace the core and drive through one heel for eight single-leg bridges per side, repeating two rounds; use both feet if needed.
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SAFETY
Choose comfort and control first
Use a bed, couch, rug, or mat with stable footing. Reduce kneeling range, support the hands, and choose two-leg bridges when needed. Stop for sharp, radiating, or neurological symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.