A five minute mobility routine to help you feel calmer

A five minute mobility routine to help you feel calmer

JOE WICKS: Hello. My name's Joe Wicks and this is my five-minute gentle mobility routine. I'm going to take you through seven exercises. They're nice and gentle, low impact, just to open up your joints, improve your posture, and get you feeling nice and energised. The first thing I'm going to do is going to be some toe touches. So feet nice and wide, arms out by your sides. We're just going to gently touch the toes if we can. If you can't reach that low, you can do it with the knees, just rotating left to right. You're going to feel a nice little stretch of the inside of the leg, and if you can, you get a bit more mobility, you can drop down, fingers hit the toes. Perfect. Last few seconds. Five, four, three, two and one. Perfect. Next thing I want to do is a nice gentle squat. Just going to bend those knees, open up the hips a little bit. And as we come down, we bring the arms up, sweep them down. Good. And you haven't got to go super low. It's just about sort of getting that little bend in the knee, wake up those legs a little bit, and again create some space, open up those hips. So down, bring the arms up. Perfect. Last few seconds. Three... ..two, last one. And relax. Perfect. Next thing I want to do is going to go down onto the ground, actually. We're going to have our left foot forwards, right knee on the ground. We're going to do a really great hip flexor stretch. We're going to bring our arms up, stretch forward into that low lunge, hold that for a few seconds, come back, relax and reset. So stretch those arms up, get a nice stretch in the lats, just rocking forward. And, if you can, each time go a little bit deeper into that stretch. Perfect. Last one. Then we'll switch sides. Stretching up. Perfect. So same thing. Right foot forward, left knee on the ground. 0042 00:01:40:16 00:01:42:13 Again, we're trying to get a stretch through here, 0043 00:01:42:14 00:01:44:18 so we reach our arms up. Big stretch. This is a lovely deep stretch through those hip flexors. Going again, arms come back. Bring them up. You might find that one side is a bit tighter than the other. That's quite normal. But, again, this is a really good hip opener. If you sit down a lot, you'll find that these hip flexors, these muscles, are quite tight. Last one. Stretch. Deep breath. And relax. Perfect. Right, standing up. Next thing I want to do is some arm circles, just to get these shoulders moving. So nice big circles, up with those hands. Bring them back. Just rotate. You might feel a little click in the shoulders. That's OK. And then just change direction. Same thing - bringing those arms in the same motion, opposite direction. Let's do three more of those. Three... ..two, final one. And relax. Perfect. We're now going to go into little side bends, just to get a little stretch through our lats and our side. We're going to reach that arm up and over. Good. Back to your hip. Same thing. Reaching across, and each time taking some nice deep breaths. Going a little bit deeper each time. Lovely. Keep it going. Last few seconds on this one. Oh! It's a stretch. Five... ..four... ..three... ..two and one. Lovely. Brilliant. Shake those off a little bit. We're now going to go into a really great yoga exercise called a downward dog. We're going to go down to the ground. We're going to put our hands on the floor. And from this position here, lift up into a high plank and you're going to push those hands into the floor and push your heels towards the ground, so you're sort of walking those heels out. You're going to feel a nice big stretch for your hamstrings and calves, and really push those hands into the floor. Get a nice stretch for your shoulders and lats as well. Good. Just keep walking in this position. Last few seconds. And then, if you want, you can push both feet into the floor, hold that position there for five, four, three, two, one. And rest. Excellent. Right, up on our feet. We've got one more exercise. Last one. Again, just to raise the heart rate a little bit, we're going to do some marching on the spot. Nice and gently, just lift those knees up. We're just going to do this for 30 seconds to finish this little workout we're doing. Lovely. So lift those knees as high as you can, feel your hips working, and keep those arms nice and straight, and just lift, if you can, as you lift the knees up. Brilliant. Right, last 15 seconds. A little bit quicker if you want. Think about raising that heart rate. It's been a lovely, gentle little routine. Open up our joints, hopefully improve your posture and hopefully if you're feeling a little bit stressed, you feel a bit happier, a little bit calmer. Last few seconds. In three, two, one. And relax. There you go. That's my five-minute gentle mobility routine. I hope you enjoyed it. Have a wonderful day and I'll see you next time. Take care.