Here’s a no-equipment, 10-minute “feel steady” warm-up you can do right after waking. Move smooth, pain-free; breathe through the nose.

0:00–1:00 | Breath + Feet

• 4 deep diaphragmatic breaths (4-in/4-hold/4-out).
• “Short-foot” drill: spread toes, gently grip the floor; 10 slow reps each foot.

1:00–2:00 | Neck + Upper Back

• Chin nods (“yes”): 8 slow reps.
• Head turns (“no”): 8 slow reps. (after you warm up check out The Savage Nod)
• Scapular squeezes: 10 reps (shoulders down/back).

2:00–3:00 | Ankles

• Ankle rocks (knee over toes, heel down): 10/side.
• Ankle circles: 5 each way/side.
• 10 calf raises.

3:00–4:00 | Hips

• Standing hip circles (CARs): 5 each way/side, light range.
• Glute squeezes: 10 x 2-sec holds.

4:00–5:00 | Hamstrings + Hinge

• Hands on hips, soft knees: 10 hip-hinge “good mornings.”
• Optional: 10 leg swings front/back per side (small range).

5:00–6:00 | Thoracic Rotation

• Standing “open book”: hands together at chest, rotate and reach right/left, 6 each side.
• Finish with 6 big arm sweeps overhead.

6:00–7:00 | Shoulders + Wrists

• Shoulder circles: 8 forward/8 backward.
• Wall slides or “snow angels”: 8 slow reps.
• Wrist circles: 5 each way.

7:00–8:30 | Balance & Gait Prep

• Single-leg balance: 20s/side (light fingertip support if needed).
• Heel-to-toe walk (tightrope): 6 steps down, 6 back.
• 10 mini lateral steps each direction.

8:30–9:30 | Core Set

• Dead bug (or standing march with core braced): 8/side.
• Paloff press (or prayer press at chest): 8 slow reps.

9:30–10:00 | Posture Reset

• Tall stand, feet rooted; inhale to grow tall, exhale to set ribs down.
• 3 slow box breaths (4-in/4-hold/4-out/4-hold).

Mods: Use a wall/chair for support; reduce range on any sticky joint.
Done: You should feel warm, balanced, and ready to move.