Most mornings I wake up at 5am.
The first thing I do is go to the kitchen, pour myself a big glass of water and drink it.
Even if I’m not thirsty, I make sure to drink 20 ounces right away.
Your body gets pretty dried out after sleeping for 8 hours. It’s good to hydrate as soon as you get up.
Plus it helps me wake up.
After I drink that first glass I fill it back up and head out to the living room for a quick mobility workout.
If it’s the summer I’ll go out to the backyard instead.
The summer sun comes up around 5:15am in Arizona.
So it’s nice to get outside and get some sun while doing my mobility work.
With my morning mobility, I like to start at my neck and work my way down my body.
I like to hit each individual joint before finishing with some full body movements.
So I start with the neck and do some nods, circles, rotations and glides.
Then I’ll hit my shoulders. Double arm circles, figure 8’s, egyptians and teacups.
These drills really make the shoulders feel good.
Then it’s to the elbows, wrists and fingers.
After that I’ll work my way down my spine.
I like to do a bunch of different movements for the spine.
I think it was Joseph Pilates that said, “you’re only as old as your spine feels.”
So I try to keep my spine flexible.
Next I’ll move down to my hips.
My hips tend to get pretty tight so I’ll spend a lot of time.
Circles, figure 8s, rotations. Trying to hit them from all angles.
Then I’ll do some stuff for my knees and ankles before finishing with full body movements like side bends, twisters, hindu squats and cossacks.
The whole routine takes me about 15-20 minutes. Sometimes more, sometimes less.
It just depends on how my body is feeling and how much time I want to spend on each joint.
I like to be intuitive with my morning mobility and feel my way through the workout.
By the time I’m done I have a little sweat going and my body feels unbelievable.
I feel energized and ready to get on with my day. It’s better than a cup of coffee.
That’s really all there is to it.
Just 15-20 minutes a day to keep your body feeling youthful and athletic.
There’s no need to make it any more complicated than that.
You just have to commit to doing it consistently.
– Dave D’Ambrosio
PS: You can find detailed descriptions of all the exercises I do in this book.