Morning Mobility: 3 Exercises for Your Hips and Back

By Roel van den Bogaard, personal trainer and founder of Aurora Personal Training in Eindhoven.

Morning mobility means starting your day with gentle, controlled movements for your joints. This routine includes the Seated Hip Pry, Single Leg Hinge to Hip Flexor Reach and T-Spine Rotations from Elevated Plank. As a starting point, perform 6–8 repetitions per side for two rounds. Allow approximately 8–10 minutes, depending on your pace and rest.

Do your hips or back feel stiff when you get out of bed? Start with small movements and notice how your body responds. You do not need to stretch deeply or immediately reach your maximum range of motion.

At Aurora Personal Training, we use mobility exercises alongside strength training to practise movement and control. Our reminder is simple: motion is lotion. Keep moving, while choosing movements that feel comfortable and manageable.

Morning mobility is a short routine in which you deliberately move through a comfortable range of motion. This might include rotating your hips, hinging forward from your hips and turning your upper body.

Unlike simply holding a stretch, these exercises involve active movement. They also give you an opportunity to practise balance and control.

You do not have to complete the routine immediately after waking up. Later in the morning, during a work break or before a workout can be practical alternatives.

A short routine creates a regular opportunity to move before your working day begins. This can feel helpful if you are slow to get moving after lying down or expect to spend much of the day at a desk.

You can use the exercises to:

• Gently explore different movement directions.
• Practise hip movement and upper back rotation.
• Give balance and control some attention.
• Notice which movements feel easier or more restricted that day.

Research shows that stretching can increase range of motion. This does not mean that this particular routine will relieve back pain, prevent injuries or change everyone’s posture. Choose exercises according to what you want to practise and how you respond.

Complete two rounds of the three main exercises. Add the optional stretch if you have time and the movement feels comfortable.

The duration is a guide. Extra instruction, rest or the optional exercise will make the routine longer. Short on time? Start with one round.

The repetition counts are a practical starting point. Fewer repetitions or a smaller movement may suit you better.

The Seated Hip Pry lets you practise controlled hip movement from a seated position.

How to do it

1. Sit on a sturdy bench or stable raised surface.
2. Place your feet firmly on the floor.
3. Gently allow your knees to move inward within a comfortable range.
4. Actively move your knees outward again.
5. Repeat without bouncing or forcing the movement.

Keep breathing steadily and make the movement small enough to stay in control.

What to pay attention to

Let the movement come from your hips. Your knees do not need to travel as far inward or outward as possible.

If you feel pressure or pain in your knees, reduce the range. If it remains uncomfortable, leave the exercise out and have your technique assessed.

This exercise can be an accessible way to practise hip movement if you spend a lot of time sitting.

This exercise combines a single-leg hip hinge with a reaching movement. Alongside mobility, it requires balance and control.

How to do it

1. Stand on one leg, keeping a slight bend in the supporting knee.
2. Slowly hinge forward from your hip.
3. Perform the accompanying reach as demonstrated in the video.
4. Return to the starting position with control.
5. Complete your repetitions, then switch sides.

Use the video to follow the precise combination of the hip hinge and reaching movement.

Adjust the exercise to your ability

Use a sturdy support if balance makes the movement difficult. Begin with a small forward hinge.

A bench or raised surface may be part of the demonstrated variation. Use it only if you can reach the position comfortably and with control. A larger range of motion is not a goal in itself.

What to pay attention to

Move from your hip and avoid using momentum to complete the exercise. Stop before you lose control.

This exercise provides an opportunity to practise balance and hip control. It does not need to become a demanding strength exercise within your morning routine.

This exercise involves rotating your upper body from a supported plank position. The focus is on controlled upper back rotation.

How to do it

1. Set up in the elevated plank position shown in the video, with your elbows on a sturdy raised surface.
2. Keep your trunk lightly engaged and continue breathing.
3. Slowly rotate your upper body open toward the ceiling, following the demonstration.
4. Return with control.
5. Repeat, then switch sides.

What to pay attention to

Choose a stable surface that can support your weight. Rotate only as far as you can move smoothly.

You do not have to look directly at the ceiling. Keep your neck comfortable and avoid using speed to force a larger rotation.

This exercise lets you practise upper back rotation. It does not guarantee relief from neck or shoulder symptoms.

Want to extend the routine? Add the original Hamstring to Hip Flexor Stretch.

How to do it

1. Place one foot on a stable raised surface, as demonstrated in the video.
2. Gently hinge forward from your hip, keeping the front leg as straight as feels comfortable.
3. Move with control into the hip flexor stretch shown in the demonstration.
4. Alternate gently between the positions, then change sides.

Follow the video for foot placement and the transition. Aim for no more than a mild, tolerable stretching sensation. Avoid bouncing or pulling yourself deeper into a position.

Tingling, radiating pain or numbness are reasons to stop rather than stretch further.

You can start with a few mornings each week. If the routine feels comfortable and does not cause increasing symptoms, you can use it more frequently.

Daily practice is not compulsory. A short routine you repeat regularly is more practical than a long routine that does not fit your schedule.

Make it easier to get started:

• Choose a regular moment, such as before your shower.
• Have a sturdy support ready.
• Begin with one round if two rounds take too much time.
• Notice how you feel during and after the exercises.

With repetition, you may become more familiar with the movements. You might notice that you need less support or can control a movement more easily.

Look beyond how far you can move. Steady breathing, less wobbling and smoother transitions are useful observations too.

Morning mobility does not replace strength training or movement throughout the day. Break up long periods of sitting with walking and continue building your strength.

Read our guide to full-body versus split workouts for help choosing a training structure.

Should you stretch immediately after waking up?

No. The morning is a practical option if you have time then. You can also do the routine later. Start gently and choose a time that helps you practise consistently.

Can this routine help a stiff lower back?

Gentle movement may feel comfortable when your back is stiff. However, that does not identify the cause, and these three exercises are not a specific treatment for back problems.

If symptoms get worse or keep returning, seek advice about an approach that suits you.

Are these exercises suitable for beginners?

That depends on the variation. The single-leg exercise and elevated plank require balance or the ability to support your weight.

Use assistance, reduce the range or ask a trainer to help you choose an easier alternative.

Do you need to feel a stretch?

No. This routine also involves practising controlled movement. You do not need a strong stretching sensation to work on hip movement, a hip hinge or rotation.

Can you use this as a warm-up for strength training?

The routine can form part of your preparation if the exercises suit your planned workout. Before heavy exercises, also perform appropriate exercise-specific warm-up sets.

This morning routine does not replace those sets.

When should you seek advice?

Contact your GP if symptoms persist or worsen, particularly if movement becomes increasingly difficult.

If a joint is swollen and warm, or red or darker than usual, call your GP. Seek urgent medical advice if you also have a fever or feel unwell.

Want to know which exercises fit your movement abilities and training? At Aurora Personal Training, we consider your technique, goals and daily demands.

In our private studio in central Eindhoven, we combine individual strength training with attention to mobility, recovery and lifestyle. We help you adapt exercises and build your training gradually.

Book a free intake at Aurora Personal Training to discuss an approach that suits you.

• Behm and colleagues: systematic review and meta-analysis on the acute effects of stretching on range of motion.
• Thuisarts: joint symptoms and when to contact your GP — Dutch.

The stretching research provides general background information. It does not test the effects of this specific combination of three exercises.