# Morning Spine Wake-Up for Stiff Backs

A calm morning routine for the spine, ribs, hips, and core. Start small and let the range grow as your body warms up.

- URL: https://forma-web.online/routines/morning-spine-wake-up/
- Duration: About 5 min
- Admin slug: morning-spine-wake-up

## 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. Supine Full-Body Reach

2 sets · 20s hold · 10s rest

Lie on your back and reach arms and legs long. Breathe into the ribs without forcing the lower back to arch.

#### Steps
- Lie on your back.
- Reach arms overhead.
- Lengthen legs away from you.
- Breathe into the ribs.
- Keep the lower back comfortable.

#### Cues
- Reach long.
- Ribs breathe.
- Back comfortable.

#### Common mistakes
- Forcing the lower back to arch.
- Holding the breath.
- Tensing the shoulders.

### 2. Cat-Cow

2 sets · 8 reps · 10s rest

Move the spine slowly through rounding and arching. Use this to find easy motion, not a deep stretch.

#### Steps
- Start on hands and knees.
- Slowly round your back upward.
- Gently arch the spine.
- Move with calm breathing.
- Keep the range easy.

#### Cues
- Move with breath.
- Easy range.
- No forcing.

#### Common mistakes
- Rushing the movement.
- Forcing end range.
- Shrugging the shoulders.

### 3. Thread the Needle

1 set · 6 reps · 10s rest · both sides

From hands and knees, slide one arm under the body and rotate the upper back. Keep hips over knees.

#### Steps
- Start on hands and knees.
- Keep hips over knees.
- Slide one arm under the body.
- Rotate the upper back.
- Return and switch sides.

#### Cues
- Hips over knees.
- Upper back rotates.
- Move gently.

#### Common mistakes
- Rocking hips back.
- Dropping hard onto the shoulder.
- Forcing the neck.

### 4. World's Easiest Lunge

1 set · 30s hold · 15s rest · both sides

Step into a low lunge, place hands inside the front foot, and breathe. Keep the stretch mild and supported.

#### Steps
- Step one foot forward into a low lunge.
- Place hands inside the front foot.
- Support yourself with hands or blocks.
- Breathe while the hips soften.
- Keep the stretch mild, then switch sides.

#### Cues
- Hands supported.
- Mild stretch.
- Breathe slowly.

#### Common mistakes
- Forcing hips low.
- Letting the front knee collapse inward.
- Holding tension in the shoulders.

### 5. Standing Roll-Down

2 sets · 5 reps · 15s rest

Slowly roll down one vertebra at a time, bend knees as needed, then stack back up with control.

#### Steps
- Stand tall with soft knees.
- Drop chin toward chest.
- Roll down slowly through the spine.
- Bend knees as needed.
- Stack back up with control.

#### Cues
- Soft knees.
- Slow roll.
- Control up.

#### Common mistakes
- Locking the knees.
- Bouncing at the bottom.
- Rushing back to standing.