MORNING MOVEMENT ROUTINE
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| Taking a break from hiking on the Portuguese Camino to get in some chest presses! |
What is the first thing you do after getting out of bed in the morning? For me, doing this morning movement routine is #1 on my to-do list and takes no more than 15 minutes to complete.
I am convinced this routine is good for EVERYBODY – not just athletes in training. This morning routine will help prepare anyone for a day of movement ahead. Being retired, I am fortunate that I can do this morning routine first thing, then have coffee before my morning cardio or weight lifting workout. For those with work demands, the movement–coffee–workout may need to be compressed before the workday begins (I recommend doing just the Head-to-Toe exercises - about 5 minutes - if this is the case).
The morning movement routine works the body in three different ways:
1) HEAD–TO–TOE EXERCISES
To start, the following exercises are designed to work and move the body from the head down to the toes. The Head-To-Toe exercises are demonstrated in this video:
To recap the Head-To-Toe exercises:
Neck Semi-Circles
For the neck muscles; move the head in a semi-circle from right side to left - I do five in each direction.
Arm Circles
For the muscles around the shoulder joint; move the arms in a circle. I do 10 circles in one direction, then 10 in the opposite direction.
Waist Circles
For the muscles in the upper torso; move the upper body in a circle. I do 5 circles in one direction, then 5 in the opposite direction.
Leg Swings
For the muscles in the hips and lower torso; swing legs in a lateral direction, and then swing in a linear direction. I do 5 lateral swings with the right leg and then 5 with the left leg. Then I do 5 linear swings with the right leg and then 5 with the left.
Good Morning, Elephants!
For the muscles in the lower back and back of legs; hinge the upper body so parallel with ground and take turns straightening each leg (like an elephant). I straighten each leg 10 times.
Squats
For the leg muscles, especially the thighs; squat the butt down as far as possible, then raise back up to the starting position. I do 10 squats.
Tibialis Raises
For the tibialis muscle located in the front of the lower leg. (I posted on Tibialis Raises before, check out TOP STRENGTH MOVES FOR 2024.) As shown above, find a wall or door frame and make sure you have safe footing (no socks). Put your butt up against a wall - make sure you have safe footing (no socks) and do not touch the frame with your back - and stand out as comfortable with your legs straight. Flex your toes up and hold the top position for 2 seconds before lowering back down. I do 10 Tibialis Raises.
Calf Stretch
For the calf muscle and Achilles tendon located in the back of the lower legs. Stagger the legs so one is ahead of the other. Position the back leg so you can feel a light stretch to the calf muscle. Then bend the knee of the forward leg to further stretch this calf muscle. I do 5 stretches with each leg.
2) FOAM ROLLING
I posted on the benefits of foam rolling before (check out FOAM ROLLING FOR RUNNERS). Roll each of these areas gently and slowly, while at the same time taking deep breaths. Your body generally tells you what areas need attention. Roll from the middle of the muscle toward the insertion of a joint, while avoiding rolling the actual joint. When you come across a tight area, slowly roll out this “knot'' by massaging above and below the area with the roller, for at least 10 seconds. It’s good to keep in mind that rolling shouldn’t be rushed or rough. I am currently doing these three exercises and spend about 30 seconds on each one:
Calves
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| Make sure to foam roll the Achilles tendon, then turn your feet outward to roll the outside of your lower leg and the tendon prominent there. Hamstrings / Glutes
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Finally, this movement routine finishes off with the lunge matrix, whereby the hips and legs are worked in all three planes of movement: sagittal, frontal and transverse (For more on the Lunge Matrix and planes of movement, check out LUNGE MATRIX 2017 and WHAT’S YOUR MOVEMENT PRACTICE?). Working all planes of motion like this matrix gives you quite an athletic challenge. I am currently doing 3 reps for each leg and focus on keeping my posture nice and straight. The Lunge Matrix exercises are demonstrated in this video:
To recap the Lunge Matrix exercises:
Forward Lunge
1) Step forward with your right foot; 2) lower your right knee toward the ground while keeping your left thigh parallel to the ground and knee over your foot; and 3) return to an upright position; 4) Repeat with your left foot. Counting both feet, I do 6 forward lunges.
Lateral Lunge
1) Step laterally to the side with your right foot; 2) lower your right knee toward the ground as if sitting in a chair under your body and your left leg extended straight; 3) return to an upright position and then 4) step to the left. Counting both feet, I do 6 lateral lunges.
Backward Lunge
1) Step backwards with your right foot; 2) lower your right knee toward the ground while keeping your left thigh parallel to the ground and knee over your foot; and 3) return to an upright position; 4) Repeat with your left foot. Counting both feet, I do 6 backward lunges.
Back and to the Side Lunge
1) Step back with your right foot to the 5 o’clock position if you were standing on a clock face; 2) lower your body over your right foot and straighten your left leg; 3) then rotate the upper body to this clock position; 4) push back to the starting position and 5) repeat with your left foot stepping back the 7 o’clock position. Counting both feet, I do 6 back and to the side lunges.
Forward Lunge with Twist
1) Step forward with your right foot; 2) lower your right knee toward the ground while keeping your left thigh parallel to the ground and knee over your foot; 3) then rotate your upper body 90 degrees toward the extended leg; 4) push back to the starting position and then 5) repeat with the left foot stepping forward. Counting both feet, I do 6 forward lunges with a twist .
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Thanks for reading!
I try to keep together all workouts and routines - like this Morning Movement Routine - check out the sidebar of the EOOC HOMEPAGE.
For more, check out the Strength Training section in the EOOC TABLE OF CONTENTS.
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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.
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