Life can get hectic. Before your day takes off, fit in this morning movement routine. You’ll need a towel or a foam pad.
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Glute bridge | 5 REPS
Squeeze your glutes to lift your hips off the ground.
![](https://www.mercyfitness.net/wp-content/uploads/2023/06/3.png)
Leg cradle – supine alternating | 5 REPS EACH
Point the foot on the ground toward the ceiling and keep your bellybutton drawn in.
![](https://www.mercyfitness.net/wp-content/uploads/2023/06/2.png)
90/90 stretch – with arm sweep | 5 REPS EACH
Exhale as you stretch and rotate without separating your knees or lifting them off the ground.
![](https://www.mercyfitness.net/wp-content/uploads/2023/06/1.png)
Lumbar extension – quadruped | 5 REPS
Always start with proper alignment and return to that position with each repetition.
![](https://www.mercyfitness.net/wp-content/uploads/2023/06/4.png)
Quadruped opposites | 5 REPS EACH
Reach long with both your arm and leg during each repetition.