10 Minute Morning Set | Spinal, hip, and shoulder rotation
This is a 10-minute flow with an emphasis on spinal, hip, and shoulder rotation, which is perfect for the morning. The full detail and some tips and modifications are below. I recommend each move 8 times per side, which you could always double if you had 20 minutes!
Set Breakdown
shoulder flossing (mobilize neck and shoulders)
cow / cat (inhale on cow, exhale on cat)
thread the needle - each side (more spinal rotation - our spines move in 8 diff directions!)
bird dogs - elbow to knee (press into the top of the standing foot for balance)
contralateral arm & leg lift (think about squeezing your butt, not lifting your leg)
seated hip rotation (level up with the block or use hands to stabilize)
reverse table top (static hold) and/or reverse plank (squeeze your butt to lift your hips) - shoulder mobility
Optional child’s pose, chaturanga, or Sun A to reset before the home stretch
Lunge series: 90/90 lunges adding an upper body rotation (from the hips, not the shoulders) press on the block to stabilize, option to extend the block. Static hold of your 90/90 lunge while you activate shoulders with… rotation!
Side lunge with block option
Rotating (!) high lunge to twist, with option to drop knee to earth and/or extend hand to sky (its nickname is greatest stretch for a reason!)
Last but not least.. putting it all together with single-leg oblique crunches. optionally return your foot to the earth each time for stability. this is for all the marbles… spine, hips, and shoulders are rotating, core is working, and a ton of balance is required.
