# Morning Energy Routine for Stiff Wake-Ups

A bright, low-impact morning routine to wake up joints, breath, and body temperature. Start easy and build momentum.

- URL: https://forma-web.online/routines/morning-energy-routine/
- Duration: About 7 min
- Admin slug: morning-energy-routine

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Standing Breath Reach

2 sets · 6 reps · 10s rest

Inhale arms overhead, exhale arms down. Keep shoulders relaxed and let the breath set the pace.

#### Steps
- Stand tall with feet grounded.
- Inhale and reach arms overhead.
- Keep shoulders easy.
- Exhale and lower arms.
- Let the breath set the pace.

#### Cues
- Reach with inhale.
- Soften shoulders.
- Exhale down.

#### Common mistakes
- Rushing the breath.
- Shrugging shoulders.
- Arching the lower back.

### 2. March in Place

2 sets · 20 reps · 10s rest

March with relaxed arms and active feet. Keep it low impact and gradually quicker.

#### Steps
- Stand tall with arms relaxed.
- Lift one knee to a comfortable height.
- Place the foot down softly.
- Alternate sides in a steady rhythm.
- Gradually warm up the pace.

#### Cues
- Soft steps.
- Tall posture.
- Easy rhythm.

#### Common mistakes
- Stomping the feet.
- Holding the shoulders tense.
- Going too fast immediately.

### 3. World's Greatest Stretch

1 set · 5 reps · 15s rest · both sides

Step into a lunge, place hands inside the foot, and rotate the chest open. Keep it smooth.

#### Steps
- Step one foot forward into a lunge.
- Place hands inside the front foot.
- Lengthen the back leg comfortably.
- Rotate your chest toward the front leg.
- Return and switch sides.

#### Cues
- Long back leg.
- Chest opens.
- Move smoothly.

#### Common mistakes
- Collapsing into the shoulders.
- Forcing the twist.
- Letting the front knee cave inward.

### 4. Squat to Reach

2 sets · 8 reps · 15s rest

Squat to a comfortable depth, then stand and reach overhead. Keep knees tracking over toes.

#### Steps
- Stand with feet about shoulder-width.
- Sit into a comfortable squat.
- Keep knees tracking over toes.
- Stand up with control.
- Reach overhead as you finish.

#### Cues
- Knees follow toes.
- Comfortable depth.
- Reach tall.

#### Common mistakes
- Dropping below control.
- Letting knees cave inward.
- Holding the breath.

### 5. Calf Raise

2 sets · 12 reps · 10s rest

Rise onto toes, pause, and lower. Use this to finish with light circulation.

#### Steps
- Stand tall near support if needed.
- Press through the balls of your feet.
- Rise onto your toes.
- Pause briefly at the top.
- Lower slowly.

#### Cues
- Rise tall.
- Control down.
- Use support.

#### Common mistakes
- Dropping quickly.
- Rolling ankles outward.
- Leaning forward.