Hi Reader

Spring is here and if you are anything like me, you are ready for warmer days and getting outside. Reader have you been wanting to get back to your outdoor exercises and activities but just feeling stiff?

I live in Michigan where the winters are long and the sun is a special guest. To give myself a goal for this year, I signed up for a big race next fall and slowly getting back to running using a running plan. But this is the thing. I started running inside on my treadmill but it does a number on my knees and honestly winter running and I have an understanding we do not see each other until spring.

But a few days ago the temperatures broke and my training plan called for a 5K so I laced up and went outside for the first outdoor run of my season since it was a longer run. I warmed up but just knew I was going to feel this later!

Guess what? I finished the run and didn't die. I also didn't have knee pain, stiff ankles or tight muscles.

I was honestly surprised and then immediately I understood why.

For the past several months I have been doing yoga and intentional mobility work two to three times per week as part of my yoga teacher training. Not intense strength training. Just consistent, deliberate movement through my full range of motion.

That mobility work is what carried me through that 5K.

And it is what I want to share with you today.

Your 5-Minute Morning Mobility Routine

Do this before any outdoor activity this spring

→ 10 ankle circles each direction → 10 slow hip circles each direction → 10 bodyweight squats — slow and controlled → 10 hip hinges — focus on the hinge not the squat → 30 second hip flexor stretch each side

That is it. No mat required. No equipment. Just five minutes of intentional preparation before you ask your body to perform.

Your joints have been in winter mode. Even if you stayed active indoors, the varied terrain, the balance demands, and the range of motion that outdoor movement requires have been largely absent for months.

Warmer weather does not automatically reset that. This routine starts to.

Do this every morning for the next two weeks and notice what changes.

And if you want a more personalized look at where your body stands heading into spring, I offer virtual movement assessments to do exactly that. We look at how you are moving, identify what needs attention, and build a simple plan to get you ready for the season without injury interrupting it.

Have questions about the assessment? Dealing with a nagging pain you have been ignoring all winter? Wondering what you should be doing before you return to running, walking, or gardening?

Reply to this email and ask me anything. I read and respond to every message personally.

Spring is earned here in Michigan. Let's make sure your body is ready to enjoy every bit of it.

Until next time,

Coach Natasha

Black Star Physical Therapy & Wellness | Physical Therapist | Online Fitness Coach | Yoga Teacher in Training

Next stop: Vendor at The Master Experience Weekend

April 18-19 (Stretch and recovery services)

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