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Morning Mobility Handstand Routine

The document outlines a 15-minute morning mobility and handstand routine consisting of various stretches and holds aimed at improving flexibility and strength. Key exercises include neck rolls, deep squats, and handstand holds, with specified durations for each activity. The routine is designed to enhance mobility and prepare the body for physical activities.

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Edan Li
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2 views2 pages

Morning Mobility Handstand Routine

The document outlines a 15-minute morning mobility and handstand routine consisting of various stretches and holds aimed at improving flexibility and strength. Key exercises include neck rolls, deep squats, and handstand holds, with specified durations for each activity. The routine is designed to enhance mobility and prepare the body for physical activities.

Uploaded by

Edan Li
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

15-Min Morning Mobility + Handstand Routine

1. Neck Rolls — 30 sec


Slow circles to loosen neck tension.

2. Standing Forward Fold — 45 sec


Relax neck and loosen hamstrings/back.

3. World’s Greatest Stretch — 45 sec each side


Deep lunge, elbow down, rotate chest upward.

4. Chest Opener Stretch — 45 sec


Clasp hands behind back and open chest/shoulders.

5. Deep Squat Hold — 45 sec


Sit deep and open hips/chest.

6. Hip Flexor Stretch — 45 sec each side


Lunge stretch while squeezing glute of back leg.

7. Pike Stretch — 1 min


Legs straight, fold forward slowly.

8. Wrist Stretch Rocks — 1 min


Lean forward/back with palms flat.

9. Shoulder Circles — 30 sec


Slow big circles both directions.

10. Crow Pose Hold — 3 sets


Knees on triceps, lean forward and balance.

11. Pike Compression Hold — 3 sets


Sit in pike and lift heels off floor.

12. Wall Handstand Hold — 3 sets


Face wall, push tall through shoulders.

13. Pike Press Negatives — 3–5 reps


Feet elevated, lower slowly with straight arms.

14. L-Sit Hold — 3 sets


Use parallettes/chairs if needed, keep arms locked.

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