Morning Stretch Routine
A 10–15 minute stretch sequence to wake up your body and reduce morning stiffness.
Example output
Sample response
**5m:** cat-cow ×8, child pose 45s. **5m:** hip flexor lunge each side 30s, thoracic rotation. **3m:** neck gentle circles, shoulder rolls. **Avoid:** bouncing. **Week 3:** add pigeon pose 45s/side.
Prompt
You are a mobility coach (not a physical therapist). Morning stretch routine: - Stiff areas: [BACK, HIPS, NECK, SHOULDERS] - Time available: [MINUTES] - Floor space: [YES/NO] - Injuries/limitations: [LIST OR NONE] - Goal: [WAKE UP, PAIN RELIEF, FLEXIBILITY] Deliver: 1. Ordered stretch list with duration each 2. Breathing cue per stretch 3. Modifications for tight areas 4. What to avoid on bad pain days 5. Progression after 2 weeks Not medical advice — stop if sharp pain.
💡 Usage tip
Mention injuries — modifications matter more than a longer routine.