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Stretch & Mobility Library

Feel looser, lighter and taller

Tight hips from sitting, a sore lower back from lifting little ones, shoulders that live up by your ears: these stretches are here for all of it. Use them on recovery days, after a workout, or anytime your body asks for a little kindness.

  • Hold each stretch 30–60 seconds and breathe slowly.
  • Never bounce. Ease in a little more with each exhale.
  • Feel a stretch, never pain. If it pinches, back off.
FREE

5-Minute Morning Wake-Up

Do this before the house wakes up, or while the coffee brews. Flow from one move to the next with no rest. Your body will thank you all day.

~5 min
1Core Connection Breath5 slow breathsShow details

Coach's note: Do this sitting on the edge of your bed. Long, slow exhales.

The foundation of every core move: reconnect with your deep core and pelvic floor.

How to do it

  1. 1Lie on your back with your knees bent and feet flat, or sit tall on a chair. Place one hand on your ribs and one on your belly.
  2. 2Breathe in through your nose and let your ribs widen and your belly gently expand. Let your pelvic floor relax.
  3. 3Breathe out slowly through pursed lips, as if blowing out a candle. Gently lift your pelvic floor (like stopping the flow of urine) and draw your lower belly in toward your spine.
  4. 4Relax fully, then repeat with slow, calm breaths.

Form tips

  • This should feel like about 30% effort, a gentle lift, not a hard squeeze.
  • Use this exhale-and-lift during the hardest part of every exercise in the program.

Common mistakes

  • Squeezing too hard or clenching your bottom.
  • Holding your breath.
  • Sucking in by pulling your belly in hard without breathing.

Make it easier

Just focus on breathing into your ribs and the long exhale, without the pelvic floor lift.

Make it harder

Hold the gentle lift for a 5-second count while breathing normally.

2Shoulder Rolls30 secShow details

Releases tension from carrying kids, bags and everything else.

How to do it

  1. 1Stand or sit tall with your arms hanging loosely.
  2. 2Lift both shoulders up toward your ears.
  3. 3Roll them back, squeezing your shoulder blades gently together.
  4. 4Let them drop down and come forward to finish the circle. Repeat slowly, then reverse direction halfway through.

Form tips

  • Make the circles as big and slow as feels good.
  • Keep your neck long and your jaw relaxed.

Common mistakes

  • Rushing through tiny circles.
  • Jutting your chin forward as you roll.

Make it easier

Do it seated, one shoulder at a time.

Make it harder

Add arms: reach your fingertips out to the sides while you roll.

3Neck Side Stretch20 sec each sideShow details

Melts away tension that collects in your neck and the tops of your shoulders.

How to do it

  1. 1Sit or stand tall with your shoulders relaxed.
  2. 2Gently tilt your right ear toward your right shoulder.
  3. 3Let your left shoulder drop down, away from your ear. Rest your right hand lightly on your head if you'd like more stretch.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Keep your face looking straight ahead.
  • Gentle is the goal. Never pull hard on your head.

Common mistakes

  • Lifting your shoulder up to meet your ear.
  • Yanking your head with your hand.

Make it easier

Tilt only slightly, without your hand.

Make it harder

Turn your nose slightly down toward your armpit to stretch the back of your neck.

4Standing Cat-Cow40 secShow details

Mobilizes your whole spine without getting on the floor.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent, hands resting on your thighs.
  2. 2Breathe in: gently lift your chest, look slightly forward and let your back arch a little (cow).
  3. 3Breathe out: round your back, tuck your chin and pull your belly button toward your spine (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Let your breath set the pace.
  • Move through your whole spine, not just your neck.

Common mistakes

  • Forcing the arch into your lower back.
  • Holding your breath.

Make it easier

Do it seated on the edge of a chair with your hands on your knees.

Make it harder

Do the floor version on your hands and knees, pausing for a breath at each end.

5Torso Rotations30 secShow details

Gently twists the spine to loosen your mid-back.

How to do it

  1. 1Stand with your feet hip-width apart and arms bent, hands loosely at chest height.
  2. 2Turn your upper body to the right, letting your arms swing gently with you.
  3. 3Return through the center and turn to the left.
  4. 4Let your back heel lift and pivot slightly as you turn to protect your knees.

Form tips

  • Keep the movement smooth and controlled.
  • Look over your shoulder as you turn.

Common mistakes

  • Whipping around quickly.
  • Keeping your feet glued down and twisting your knees.

Make it easier

Sit on a chair and turn gently, holding the chair back for support.

Make it harder

Reach your arms long and add a gentle bend in your knees as you turn.

6Hip Circles30 secShow details

Loosens tight hips and lower back from sitting.

How to do it

  1. 1Stand with your feet a little wider than hip-width, hands on your hips.
  2. 2Slowly push your hips forward, then to the right, back, and to the left, drawing a big circle.
  3. 3Keep your upper body fairly still while your hips do the work.
  4. 4Switch direction halfway through.

Form tips

  • Soften your knees.
  • Move slowly; this should feel soothing, not like a workout.

Common mistakes

  • Locking your knees.
  • Making the circle so big that it pinches your lower back.

Make it easier

Make small circles while holding a counter or chair.

Make it harder

Lift one foot slightly and circle one knee at a time to challenge balance.

7Clasped Hands Chest Opener30 secShow details

A standing chest and shoulder opener you can do anywhere.

How to do it

  1. 1Stand tall and clasp your hands behind your back.
  2. 2Straighten your arms and gently draw your shoulder blades together.
  3. 3Lift your chest and lift your hands slightly away from your back.
  4. 4Hold and breathe deeply.

Form tips

  • Keep your chin level.
  • Breathe into the front of your chest.

Common mistakes

  • Arching your lower back.
  • Shrugging your shoulders up.

Make it easier

Hold a towel between your hands if they don't reach each other.

Make it harder

Hinge forward from your hips and let your arms lift overhead.

8March in Place45 secShow details

Gently raises your heart rate and wakes up your legs.

How to do it

  1. 1Stand tall with your feet hip-width apart and arms relaxed by your sides.
  2. 2Lift your right knee to about hip height (or as high as is comfortable), then lower it.
  3. 3Lift your left knee, swinging your opposite arm forward like you're walking.
  4. 4Keep a steady, comfortable rhythm, breathing through your nose if you can.

Form tips

  • Stand tall, imagining a string gently pulling the top of your head toward the ceiling.
  • Land softly on the balls of your feet.

Common mistakes

  • Leaning back to get your knees higher; height doesn't matter, posture does.
  • Holding your breath. Keep it easy and conversational.

Make it easier

Hold the back of a chair for balance and lift your knees only a little.

Make it harder

Pick up the pace into a light jog in place, or drive your knees higher.

9Squat to Reach45 secShow details

Coach's note: Finish tall with your arms overhead. Good morning, you!

Warms your legs and hips while opening up your shoulders.

How to do it

  1. 1Stand with your feet slightly wider than hip-width, toes turned out a little.
  2. 2Sit your hips back into a comfortable, shallow squat, reaching your hands toward your knees.
  3. 3Press through your whole foot to stand up.
  4. 4As you stand, sweep your arms up overhead and lift your chest. Repeat at an easy pace.

Form tips

  • Only go as low as feels comfortable today.
  • Keep your knees tracking in line with your toes.

Common mistakes

  • Letting your knees cave inward.
  • Lifting your heels off the floor.

Make it easier

Squat down to tap a chair seat, then stand up.

Make it harder

Rise up onto your toes at the top as you reach.

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Stretch & Mobility Library + 5-Minute Morning Wake-Up · MorningHeart