5 Movements to Supercharge Your Morning in 5 Minutes

Do you remember what it was like to wake up in the morning feeling refreshed?

It feels like it has been a long time, right…

Between getting the kids up for school, making breakfast, preparing your outfit for the day…

…not to mention getting yourself showered and ready!

When you do finally stop hitting the snooze button,

Where’s your first stop…?

  • The coffee machine
  • Your tea kettle
  • An energy drink

I know the feeling and its super frustrating.

You recognize that you haven’t always felt this way…

And that you shouldn’t be using caffeine and other stimulants every… single… day…

But you are.

“Going to the gym” can be a daunting task.
Move By Design is not another exercise program.

If your goal is to get stronger, be more mobile, lose body fat, increase your stamina, improve blood flow, digest your food better, sleep more soundly and avoid injury, then Move By Design is for you!

Join us at the next Move By Design seminar by registering here

You’ve probably made it this far in the article because this hypothetical scenario is not hypothetical at all,

It is you… the 6am zombie.

What if I told you there was a better way?

They way you feel now doesn’t have to be your reality any longer.

Sounds pretty good, right?

But you’re saying to yourself “this sounds too good to be true”…

It’s true that this no longer needs to be your reality…

But…there is some work involved.

We need to start by changing a habit.

Which one?

Your morning routine…the way you start your day.

You clicked on this article because you wanted to discover the 5 movements that would supercharge your tired, morning brain in under 5 minutes.

…and I have those for you.

First, let’s just lightly touch on why movement supercharges the brain.

Your brain needs stimulation… it literally thrives off of it.

You can stimulate your brain with chemicals, such as your daily dose of caffeine…


You can stimulate it with MOVEMENT!Dr Brian

let’s talk about mobility

Movement nourishes your brain, makes you more aware and more mindful… all good things.

Movement allows you to begin paying attention to and interacting with your environment.

This will definitely wake your brain… and can be achieved in only 5 minutes!

Before you can move optimally, especially in the morning, you have to be mobile.

(Click here to discover the secrets to mobility, access our video course and truly supercharge your morning!)

Being mobile is foundational for strength, coordination and your general ability to do the things you love.

So, the 5 movements to supercharge your morning brain are all focused on mobility.

If you want to add strength or cardio training to your morning routine as well, go for it!

But let’s start with something easy and achievable…because you’re still very busy and this won’t require you to change the time of your wake up call.



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5 Movements to supercharge your morning in 5 minutes

1. Cat/cow stretch


  • To perform this movement, rest of your hands and knees in a crawling position. Keep your hands under your shoulders and knees under your hips. If there is too much pressure on your knees, you a towel or yoga mat underneath your knees.
  • From this position, first round your spine upwards and tuck your chin to your chest. This movement caresses all the spinal joints and allows proper nutrients to work their way into the discs (often under nourished due to prolonged sitting).
  • Next, raise your head backwards and arch your back into the cow position.
  • Move between both poses 10 times.
  • Important note: do not stretch your back beyond its limits. Move as much or as little as your spine will allow. With time this will help your spine become more flexible and mobile.

2. Bird dog


  • This movement is great for activating your core muscles (not just your abs). This also wakes your brain up by getting each hemisphere of your brain talking to itself (right to left and left to right).
  • Start this movement in the same crawling position as the cat/cow stretch.
  • Now, raise one arm in front of you and extend your OPPOSITE leg behind you. Do this either at the same time, or one at a time if you need to modify the movement.
  • Slowly bring your arm and leg back to neutral and then switch sides.
  • Move between each pose 10 times per side.
  • Important note: do not stretch your arm and leg out past their furthest range of motion. You are just waking your body up, so you want nice, slow, even movements.

3. Fire hydrant


  • Start this movement in the same crawling position as the previous two. This movement helps to mobilize your hips and further engage your core muscles.
  • Raise one leg to the side, keeping your knee bent (like a dog peeing on a fire hydrant).
  • Bring your leg back down and repeat on the other side.
  • Move between each pose 10 times per side.
  • Important note: Only lift your leg as high as it will naturally go, this will be different for everyone.

 4. Bridge


  • Start this movement on your back, with your feet flat on the floor just under your bottom. This movement further engages your core, activating your abs, buttocks and upper legs.
  • From here you’re going to drive your hips up to the sky, hold and gently bring them back down to the floor.
  • Repeat this movement 10-20 times.
  • Important note: do not let your hips just fall back to the ground once you have them raised up. If there is too much pressure on your sacrum or low back, place a towel underneath while performing this movement.

5. Cervical Spine (neck) mobility


  • Mobilizing your neck will help to naturally align the joints but also enhance your brain-body communication. There are an incredible number of receptors in your neck feeding your body loads of information. This exercise will really wake your brain up!
  • Move your neck gently through each range of motion shown in the photo.
  • Start by tucking your chin to your chest and then extending your head back and looking straight up.
  • Next, from a neutral position, turn your head over your left shoulder, hold, and then turn it over your right shoulder and hold.
  • Finally, from a neutral position, bring your ear close to your shoulder on one side and then the other.
  • Repeat this movement 5 times in each direction.
  • Important note: As with each other movement, do not bend your neck past where it naturally stops at its end range of motion.
  • If you notice your head doesn’t turn in one direction as much as the other, do not force it move beyond what’s comfortable. If you notice the motion is different from side to side, this may be a sign of a core problem with the spine and nerve system. Click here to discover how to correct this core problem.

As we said, once you have mastered each movement, you can add it to your morning routine in just 5 minutes!

What will you do to make sure you actually do these?

Leave this article open on your phone? Set a reminder?

Print the movements and post it somewhere you will see it?

Get your partner involved… or the kids… or even the dog!

Taking one step now to be prepared for the morning will help ensure success.

Again, if you’d like to find out more, register for our next Move By Design Workshop below.

Now get up and get moving!

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Dr Brian Lanoue is a Life By Design Chiropractor, blogger and speaker on achieving extraordinary health. It is Brian’s passion and mission to empower you, your family and your community to live extraordinary lives. Brian co-owns The Powerhouse Chiropractic in beautiful Vancouver, BC, Canada with his partner Thea.