5 Minute Routines

Perfect Posture

#1 Towel Stretch

Grab two sides of a towel
Hold like a bike handle
With straight elbows make an arc over the head
Touch your bum with the towel, then arc back forward
20 repetitions
Move hands closer together if you can't feel the stretch

#2 Wall Angels

Start with feet 2 feet from the wall
Squeeze the core to press the entire back against the wall
Lift arms to a 90º position with forearms against the wall
Push arms up and down against the wall
15 repetitions
Bring heel closer to the wall until you can barely do 10 reps, work yourself back to 15 reps at this level, and repeat

#3 Calf Raises

Stand with feet shoulder-width apart and eyes forward
Push down with the balls of the foot
Squeeze glutes and core on each rep
Maintain straight posture with an open chest
20 repetitions

#4 Back Plank

Push torso up, chest first, with straight arms
Beginners: Bend the knees and make a straight line between the shoulders and knees
Intermediate: Keep legs extended and make a straight line between shoulders and heels
Advanced: Bend at the elbows and place forearms down
Squeeze glutes and core
20 count hold

Full Body Mobility

#1 Towel Stretch

Grab two sides of a towel
Hold like a bike handle
With straight elbows make an arc over the head
Touch your bum with the towel, then arc back forward
20 repetitions
Move hands closer together if you can't feel the stretch

#2 Toe Touch Bounces

Stand with feet shoulder-width apart
Keep knees locked and only bend at the hips
Bend down and try to touch the floor with one hand
Alternate hands, each time sinking more into the stretch
10 repetitions on each hand

#3 Split Squat Bounces

One foot in front, knee bent 90º
Other foot behind, knee bent 90º
Bounce slightly, sinking into the split hips
20 repetitions on each side
Move feet farther apart to increase intensity

#4 Side Cobra Stretch

Lie on side with hips stacked
Push torso up with a straight arm
Feel the stretch along your side
Hold for 20 counts