Try these 3 foam-rolling moves. They’ll wake up your body and make you feel more limber and less achy, all with minimal effort.
2. Upper Back
Use feet to move roller up and down along spine between mid- and upper back. That’s 1 rep. Do 2 sets of 20.
3. Lower Back
Keeping abs tight, use feet to shift tailbone back and forth, moving roller 1–2″ along 1 side of lower back. That’s 1 rep. Do 20 reps, then repeat on opposite side. Do 2 sets on each side.
If You’re Up For A Reach—But Not Beyond Your Toes…
Try these 3 simple stretches to get blood flowing. They’ll open up tight areas (like your hamstrings) and release the muscle tension that can zap energy.
Hinge forward at waist with bent knees and let body melt down, releasing tension. Hold at least 10 seconds. Then, for a deeper stretch, release arms, placing hands on floor if possible. Alternately bend 1 knee, then the other, keeping heels on floor. Continue for 30 seconds.
2. Knee Drop
Lie on back and gently lower knees to 1 side. Take 5 deep breaths, then return to center. Repeat on opposite side.
Keeping lower body stationary and feet slightly wider than hip-width apart, twist upper body from side to side. That’s 1 rep. Do 10.
If You’ve Got a Little Energy To Work With…
Try these 3 functional training moves that’ll increase your strength, mobility, and stamina—and give you an awesome pick-me-up in the process.
1. Super Reach
Lie facedown and extend arms and legs as shown. Flutter-kick legs up and down, simultaneously reaching arms toward feet, then back overhead. That’s 1 rep. Do 2 or 3 sets of 10.
2. Goblet Squat With Twist
Hold 1 weight vertically; lower hips, bringing elbows inside knees. Return to standing and twist torso to the right. That’s 1 rep. Alternate sides with each rep. Do 2 or 3 sets of 10.
3. Single-Leg Hinge
Hinge at hips, lowering torso as right leg lifts. Working balance, try to touch fingertips to floor, then come back to start. That’s 1 rep. Do 2 or 3 sets of 10 on each side.