Your Morning 10 Minute Daily Stretch Routine. @Gibson Oct. ’25. Upland, CA

How do you start your day?

Lower your risk of injury by doing this 10 minute stretch routine, EVERYDAY.

Watch this episode on YouTube:

https://youtu.be/9SvKooAUF-c

Subscribe, Listen to this episode by searching  to your favorite podcast app, “Crooked Spine Show”

Watch past episodes on our YouTube playlist:

https://www.youtube.com/playlist?list=PL59D-oy3Ai9fIzpOo6Gx4pCat6gsr0j8D

And watch this episode on Spotify:

https://open.spotify.com/episode/467TNnnlCOw3UDyACVeUb2?si=Qk5GEDgsSKyks6vsPLQoBw

Workshop outline. Do these stretches in this sequence:

When Lying down:

Ankles together:

1. Feet on the ground and raise up ten times.

2. Then raise one foot and rotate one way 5 times; then the other direction. Repeat the other side.

Knees.

1. One at a time: hold under upper leg. Extend knee and hold 5 times. Repeat the other side.

Hips:

1. Bring one knee to your chest, and hold for 5 seconds. Repeat the other side.

2. Bring knees together to 90 degrees. Drop to each side 5 times.

Now, on your stomach.

Low back and core muscles:

1. Go up on your elbows, and hold for 15 seconds.

2. If comfortable, go to a pushup position, keeping hips down. Hold for 15 seconds.

3. Bend knees together. Hold for 15 seconds.

Standing:

Shoulders:

1. Take a broomstick. With arms straight bring overhead and/or behind. Hold for 5 seconds. Repeat 5 times.

2. Standing on a wall, bend your shoulder and elbow ninety degrees. Bring your arm next to the wall, then bring your hand from horizontal up to the wall.

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