Wake Up

A simple routine to maintain your body's natural mobility and range of motion. Quick, convenient, and effective. Do it anytime, anywhere, everyday.

Exercise Overview

Exercise Instructions

Upward Salute demonstration

1. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Toe Touch demonstration

2. Toe Touch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.

Modifications

  • If you can't reach the floor, place your hands on your shins or thighs.

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Lunge demonstration

3. Lunge

Instructions

  • Start from a kneeling position with your arms at your sides.
  • Step forward with one leg, placing your foot flat on the floor in front of you.
  • Push your hips forward and raise your arms overhead.
  • Lift your chest and reach toward the ceiling.

Tips

  • Keep your front knee stable and align it directly above your ankle.
  • Engage your back leg, pressing the top of your foot into the floor.
  • Keep your torso upright and avoid arching your lower back.

Modifications

  • For less intensity, keep your hands on your front thigh.
  • Place a towel or cushion under your back knee for support.
  • Hold onto a wall or chair for balance if needed.

Benefits

  • Psoas, Hips, Quadriceps, Lower Back, Abdomen
Upward Dog demonstration

4. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Child's Pose demonstration

5. Child's Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Widen your knees and bring your big toes together so they're touching.
  • Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
  • Relax your hips and rest your forehead on the floor.

Tips

  • Walk your fingertips forward to increase the stretch.
  • Allow your chest to sink towards the floor.

Modifications

  • For less intensity, don't spread your knees as wide.
  • If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

  • Feet, Shins, Shoulders, Hips, Lower Back, Ankles
Downward Dog demonstration

6. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Wide Leg Bend demonstration

7. Wide Leg Bend

Instructions

  • Start from a standing position with your feet wide and your toes pointed forward.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.
  • To deepen the stretch, grab your ankles and pull your head closer to the floor.

Modifications

  • If you can't reach the floor, place your hands on your shins or blocks.

Benefits

  • Groin, Calves, Hips, Hamstrings, Lower Back
Upward Salute demonstration

8. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen