If you’re looking for a way to get yourself moving in the mornings, this is the routine for you! You should hold stretches for about 30 seconds (say two nursery rhymes or take 5 or so deep breaths) on each side and do other exercises 6-8 times on each side.

Full Body Stretch

Reach your arms above your head and straighten your legs, try to make yourself as long as you can. Don’t forget to take a few deep breaths and wiggle your fingers.

Pelvic Floor

Lift and release your pelvic floor 10 times.

Knees to Chest (Lower Back Stretch)

One knee at a time, bring your knees into your chest and wrap your arms around your shins. Try to pull your knees in close to your body so you stretch your lower back out.

Hip Roll

Put your feet flat with your knees and feet together, making sure you have a small space under the small of your back. Place your fingertips on your lower ribs, and slowly let your knees fall to one side, making sure your ribs stay flat. Start small and slowly increase the size of your movements. Don’t forget to let your top foot come up so that your ankles stay locked together.

Seated Spine Twist

Sit up tall (on the floor or on a chair), making sure you’re right on your sitting bones. Put your fingertips, palms together, under your chin with your thumbs on your breastbone. Twist to alternate sides, remembering to grow taller as you twist.

Good Toes Naughty Toes

Sitting on the floor (or on a cushion) straighten your legs in front of you, still sitting tall. Flex one foot (toes towards the ceiling) and point the other (toes towards the floor), alternate slowly, speeding up a little as you warm up.

Hamstring Stretch

Sitting on the floor, bend one leg and touch the sole of your foot to the inside of the other leg so your legs make an upside down 4. Sit up tall, take a breath in and hinge forward from your hips. You are aiming to put your nose on your shin, it might help to reach for your leg. Remember to breathe and hold it for 30 seconds before changing sides.