I don’t know about you, but I’m getting older–and pretty much every joint in my body reminds me of that fact regularly. Mobility moves have become a huge part of my workout routine; I often spend a minimum of 20 minutes daily putting my joints through their ranges of motion.

By joints I mostly mean my spine and hips—knock on wood, my shoulders are not (yet) a problem—because I sit most of the day and my extra long spine has been ushering in some extra big problems lately. Although the mobility moves are easy and can be done fluidly, they make a significant difference in how my body feels for the rest of the day. (How do I know? Sometimes I get cocky and skip them, which only reinforces how much I need them.)

In case you’ve got some creaky joints, I wanted to share this routine with you. It’s <15 minutes, so not my whole kit-and-kaboodle, but a nice chunk of it—and a great way to start your day.

Details:
Equipment: Foam Roller

MOBILITY MOVES
Cat/Cow
Modified Hip Circles
Back Extension
Thread the Needle
Frog Pose (or Groin Rock)
Open Book
Thoracic Extension