MORNING MOVEMENT ROUTINE

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 

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

Roll over hamstrings and glutes and take time on stiff and sore spots. Sometimes a stiff muscle may be located deep in the pelvis, like the piriformis muscle.

Quads / Hip Flexors

Roll over quads and hip flexors and take time on stiff and sore spots, especially those tight hip flexors.

3) LUNGE MATRIX 

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

Working in the sagittal plane (forward and backward) lunge by stepping forward and lowering toward the ground.

Lateral Lunge

Working in the frontal plane (side to side) lunge by stepping laterally to the side and lowering toward the ground.

Backward Lunge 

Working in the sagittal plane, lunge by stepping backwards and lowering toward the ground.

Back and to the Side Lunge

Working in the transverse plane (rotation) lunge by stepping back at a 45° angle and lower toward ground, then rotate the upper body to this angle.

Forward Lunge with Twist

Working in the sagittal then transverse planes; lunge by stepping forward and lower toward ground, then rotate the upper body toward the back leg as well.

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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.