Many of us make ambitious workout plans at the beginning of the year, only to find ourselves struggling with them after a couple of months.
Why do so many people fail with these exercise regimes? One reason is that they’re too ambitious—it’s better to prioritize building small, manageable habits first.
Pilates instructor and founder of The Pilates Prescription Rebecca Dadoun has created a five-minute, equipment-free routine that you can do at home.
Dadoun describes these shorter sessions as "microdosing" Pilates. Repeating these sessions throughout the day improves your mobility and reduces stiffness—it also transforms exercise into a regular part of your life.
Once you’re consistently performing these routines, you can expand on them to make them more challenging.
How to microdose your morning mobility routine
Dadoun suggests picking three mobility exercises and attaching them to one of your existing daily habits, such as brushing your teeth or making your morning coffee. Every time you do the activity, do these exercises too.
You can choose any stretches you like but Dadoun’s suggestions below will release tension and stiffness in common problem areas.
Three stretches to microdose
1. Thread the needle
Repetitions: 4 each side
- Come to your hands and knees, with your arms straight, wrists under your shoulders and your knees under your hips.
- Thread one arm under the opposite arm and lower yourself to the ground, twisting your torso and bringing your shoulder and cheek to the floor. Keep your hips parallel to the floor.
- Complete four repetitions, then switch to the other side.
2. Scapula press and release
Repetitions: 8
- Start on your hands and knees with your arms straight and core engaged.
- Squeeze your shoulder blades together, keeping your arms straight.
- Push the floor away, spreading your shoulder blades apart.
3. Seated cat cow
Repetitions: 8
- Sit cross-legged or on a chair with your hands resting on your knees.
- Inhale, arch your back, lift your chest, and tilt your head up.
- Exhale, round your spine, tuck your chin and pull your belly in.
Want some other moves to try? Have a go at these beginner yoga stretches or this five-minute Pilates workout.
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