16/08/2026
🌿 A Simple Morning Mobility Routine
Feeling stiff when you first get out of bed?
Try this gentle sequence to help mobilise your spine, hips and shoulders, wake up your body and start the day feeling more comfortable.
You only need a few minutes. 💚
1️⃣ Knee Folds × 10
Lie on your back with your knees bent and feet hip-width apart.
Slowly lift one foot, then the other, bringing the knees towards the body before gently lowering the feet again.
✨ Keep your pelvis still and focus on controlled movement.
2️⃣ Spinal Twist × 6–8 each side
With your knees bent, gently allow both knees to fall to one side while keeping the shoulders relaxed towards the floor.
Return to centre and repeat to the other side.
✨ A lovely way to gently mobilise the lower back and hips.
3️⃣ Shoulder Stretch – 30 second hold
Lying on your back, extend one arm across the body. The opposite arm comes underneath a d draws in down and across
✨ Ease the stretch - never force it
4️⃣ Bridge × 6–8
Lie on your back with your knees bent and feet grounded.
Gently tilt the pelvis, lift the spine into a bridge and slowly lower back down.
✨ Think about rolling through the spine rather than simply lifting the hips.
5️⃣ Cat–Cow × 3–5
Come onto hands and knees.
As you breathe, gently round the spine, then move into a comfortable extension through the spine.
✨ Move slowly and let your breath guide the movement.
6️⃣ Thread the Needle × 3 each side
From all fours, slide one arm underneath the opposite arm, allowing the upper back and shoulder to rotate.
Return to centre and repeat.
✨ Keep the movement gentle and focus on mobility through the upper back.
7️⃣ Child’s Pose – finish & breathe
Take your hips towards your heels and allow your arms to reach forwards, or rest them wherever feels comfortable.
Take a few slow breaths and allow the body to settle.
🌿 Just a few minutes of movement can make a big difference to how you feel as you start your day.
Save this Reel and give it a try tomorrow morning.
Move well. Feel good. Move for life.
Jill x
Pilates & Yoga with Jill
