I tell you what – I have been doing some short 10 minute core / recovery – focused sequences first thing in the morning a few times per week, and it has been making a BIG time difference.

I work out pretty intensely most every day – whether it be kettlebell lifting or running or riding my bike – and I find that what ends up happening is I get a lot of tightness and soreness in different areas of the body because of this.

Also, I think I stay pretty strong, and maintain a pretty solid level of conditioning, but the little core and stabilizer muscles and the like don’t always end up getting hit like they should.

So, these short 10 minute core / recovery – focused sequences really help. I am feeling less pain and more mobility and increased performance overall.

Plus, I think there is a positive impact in doing some kind of activity first thing in the morning to get the metabolism jacked up!

Check out the sequence I did this morning, and give it a try if you want:

1 – Standing side stretch (arms go straight overhead, bend the body side-to-side) – 5 times each way
2 – Cat / cow crunch (leg goes back behind you and the up towards the chest) 5 times each side to balancing table (10 sec hold) – be sure to do both sides!
3 – Downward dog with knee pull (leg goes up behind you then tucks into chest) 5 times each side – be sure to do both sides!
4 – Side plank – right side – 20 second hold
5 – Boat pose – 20 second hold
6 – Side plank – left side – 20 second hold
7 – “Row the boat” (boat pose with hands together in front of body and rotate) 5 times each way
8 – Locust – 20 second hold
9 – Seated cat / cow – 5 times back and forth

(If you need more detailed break downs of all the moves, you can search around the web a bit, OR you can check out PreHab Revolution – it’s got lots more sequences like this one, video demos of all the moves, and a bunch more: http://bit.ly/prehabrevolution)

If you have tightness or soreness or pain … or you just know that you could be moving better in general, and want to work on it … try building sequences like the one I shared with you today, and ones like you’ll find in PreHab Revolution, into your routine.

I think you’ll notice a big difference!

– Forest Vance, MS
Corrective Exercise Specialist
ForestVance.com