You’d be amazed what 10 extra minutes of movement can do to give you renewed energy and improved mental clarity. Try these 10 moves first thing in the morning, as a pre-workout warm-up, as a break from your work to counteract the effects of sitting at your computer, or as a late-afternoon recharge. You’ll bring warming blood to your core and legs and feel rejuvenated to carry on with your day.
“Success in your day is enhanced with simple movements of all your muscle groups,” says Jordan Shackelford, managing partner of Shred415 North Shore, who demonstrates the 10 moves. “Incorporating inhales and exhales, with each movement, will prepare you for what the day brings.”
To get started, practice these moves ahead of time using the cues below. Then use a stopwatch to guide the 10 moves in 10 minutes. Transition quickly from one move to the next. Notice differences from side to side and consider spending more time on a tighter or weaker side the next time. Be creative in cat/cow and down dog by adding more movement that feels good to you.
1. Cat/cow
Align hips over knees, shoulders over wrists, look up and stick your butt up, then bring your chin to your chest, broaden your back and tuck your tailbone. Start slowly then pick up the pace as you warm.
1 minute
2. Bird dog
Extend your right arm in front and left leg behind, hold or tap your knee to your elbow. Switch sides.
1 minute (30 seconds on each side)
3. Upper body twist
Tap your right elbow to your left elbow then open up to your right side, keeping your hips stable. Start slowly, then pick up the pace!
1 minute (30 seconds on each side)
4. Down dog
Push back to a moving down dog, pedaling your feet and working out the stiffness. Settle into a nice stretch when it feels right.
1 minute
5. Forearm plank
Move into a forearm plank, keeping a straight line from your head to your hips, move to side plank on both sides then back to forward plank.
2 minutes 2 times (30 seconds forward/15 seconds on each side)
6. Bridge
Roll on your back with your legs in line with your hips, push into bridge, hold, then pulse up and down; bring your right leg into your chest and hold single leg bridge; try pulsing up and down with single leg. Repeat on the other leg.
1 minute
7. Side-lying leg lifts
Lay on your left side, raise and lower your right leg with your toes pointed downward. Flip to the other side and repeat.
1 minute (30 seconds on each side)
8. Squat
Move to standing with feet hips-distance apart; hinge at the hip, stick your butt back, and start squatting, keeping the weight in your heels and your toes light. Move slowly to start then pick up the pace.
1 minute
9. Tandem stance
Slow it down by placing your right foot directly ahead of your left, heel to toes; cross your arms across your chest, close your eyes, switch sides. (For those that are working on balance, stagger your stance, keep your hands at your sides and eyes open.)
1 minute (30 seconds on each side)
10. Deep breaths
Inhale into your belly as you raise your arms into the air and smile, exhale as your arms come down by your side. Repeat for five breaths.
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