What to Do With Your Body in the Morning

Think about what sleep actually is. Seven to nine hours of barely moving, in positions your body didn't choose, without food or water.

That's a lot to recover from before the day even starts.

Morning is hard for the neck, joints and back. But it's also a good window — the body responds well when you give it something useful early.

The minimum that makes a difference

Here's what I try to do most mornings:

• A glass of warm water first thing. Warm rehydrates faster than cold, and it wakes up the digestive system gently.
• A few minutes of movement. Slow circles for the neck, shoulders, hips, ankles. Nothing intense — just reminding the joints they exist.
• The exercises I gave you after your session. A few targeted movements, five minutes max.
• A tennis ball for any tight spots. Back, shoulders, feet. Roll slowly, pause where it hurts. Three to five minutes.

Do I do this every day?

No. Some mornings there's no time, no energy, no motivation. That's fine.

But having a routine you come back to — even partially — is better than having none at all.

When I'm travelling I usually skip most of it. But I always drink the water. And I can stretch my neck anywhere — I've done it in cabs, in airport queues. The ball waits at home.

Small things, done often. That's usually enough.