Starting your day with a quick warm-up can boost energy, improve focus, and help prevent aches and pains from sitting too long. These five simple at-home moves can prepare your body for a productive workday.
Whether you’re heading to the office or working from home, starting your day with a short warm-up can set the tone for better posture, fewer aches, and improved productivity. A few minutes of movement wakes up your muscles, improves circulation, and prepares your body for the day ahead—especially if you’ll be spending hours at a desk.
Here are five easy warm-ups you can do right at home before work:
(30 seconds each direction)
Gently roll your head in a slow circle to release tension in your neck and shoulders. This helps ease stiffness that can come from sleeping in one position or from stress.
(10 reps forward, 10 reps back)
Lift your shoulders toward your ears, then roll them back and down. This loosens the upper back and prepares you for better posture throughout the day.
(5 reps per side)
Stand with feet hip-width apart and reach one arm overhead, leaning gently to the opposite side. This opens up the sides of your body and helps maintain flexibility in your spine.
(1–2 minutes)
Lift your knees high and swing your arms to get your blood flowing. This light cardio warms up your legs and core without needing extra space or equipment.
(15–20 reps)
Stand tall, rise up onto the balls of your feet, then slowly lower down. This strengthens your lower legs and improves ankle mobility, which can reduce fatigue from standing or walking later in the day.
These simple movements take less than five minutes and can make a noticeable difference in your comfort and focus. By incorporating them into your morning routine, you’ll be helping your body stay loose, alert, and ready for whatever the workday brings.
Elite PT can help you find more personalized stretches and exercises to prevent injury and improve performance—whether at home, at work, or during your favorite activities. Contact us today to get started!