Nine-Move Morning Full-Body Stretch
Wake up the spine, neck, hips, legs, chest, and shoulders with a floor-to-standing morning sequence.
ORIGINAL VIDEO
Quick Morning Stretching Routine For Flexibility, Mobility, And Stiffness!
The source description publishes the full side-specific routine, while complete English captions verify action order, bilateral 30-second holds, kneeling transitions, spinal alignment, chest opening, overhead-W finish, and comfort cues.
Original video: Tone and Tighten · 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.
- 01Supine Lumbar RotationsHold · about 1 min
Lie on the back and lower both knees to one side for 30 seconds, then switch.
- 02Quadruped Thoracic RotationsHold · about 1 min
From all fours, rotate one arm and upper back open for 30 seconds, then switch sides.
- 03Upper-Trapezius StretchHold · about 1 min
Tilt one ear toward its shoulder for a comfortable upper-trapezius stretch, then switch after 30 seconds.
- 04Cat–Cow FlowHold · about 1 min
On hands and knees, alternate rounding and gently extending the spine for about 60 seconds.
- 05Half-Kneeling Hip-Flexor StretchHold · about 1 min
In half kneeling, tuck the pelvis and hold a front-hip stretch for 30 seconds per side.
- 06Half-Kneeling Hamstring StretchHold · about 1 min
Shift backward in half kneeling, lengthen the front leg, and hold a hamstring stretch for 30 seconds per side.
- 07Kneeling Adductor ShiftsHold · about 1 min
From a wide kneeling stance, shift the hips laterally to stretch one inner thigh for 30 seconds, then switch.
- 08Standing Chest OpenerHold · about 30 sec
Clasp the hands behind the body, draw the shoulders back, and open the chest for 30 seconds.
- 09Overhead-to-W Pulls10 reps · about 7.5 min
Reach overhead, then pull the elbows down into a W while squeezing the shoulder blades; repeat slowly.
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SAFETY
Choose comfort and control first
Move gently after waking and use a smaller range if stiff. Pad kneeling positions, keep stretches pain-free, and stop for sharp, radiating, or neurological symptoms.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.