Wake Up Stiff? Try This 8-Min Spine Reset Routine

Did you know your spine is up to 20% more hydrated in the morning? That’s why you can feel stiff when you wake up. Try this gentle morning spine mobility routine to reduce stiffness, improve movement, and prepare your body to load safely throughout the day. This subtle 8-minute routine focuses on controlled pelvic movement, spinal flexion/extension, rotation, and breath-led mobility. No forcing. No jamming. Just smart movement. Perfect for: • Morning stiffness • Lower back tightness • Desk workers • Athletes • Rehab & injury prevention I’m Naomi, with 20+ years in fitness, performance, and rehabilitation. My goal is simple: help you move well for life. Drop your questions in the comments 👇 ⏱ TIME CODES / CHAPTERS 00:00 – Why Your Spine Is Stiffer in the Morning 00:59 – Setup: Four Point Position 01:07 – Subtle Pelvic Rocking 01:52 – Gentle Flexion & Extension 03:36 – Controlled Arm Lift + Rotation 05:13 – Supported Child’s Pose Setup 06:00 – Upper Back Curl & Open 06:48 – Side Stretch + Gentle Rotation 08:14 – Final Reset & Daily Advice