I'm Doing This 7 Minute Movement Flow For 30 Days
Nov 06, 2026Everyday, I start my morning with a little mobility work.
And for the last few weeks, I've been playing around with a 7-minute movement routine.
I stumbled across it on social media and figured, what the heck?
It's simple, easy to modify, and doesn't require any equipment.
The movements use gentle, rhythmic bouncing and swinging to get your body moving.
I also found out that warriors and monks were doing similar movements long before social media came along.
I've made it part of my morning routine, and it's this week's Friday Find.
Here's the sequence:
1️⃣ Lymphatic hops
2️⃣ Dead arm slaps
3️⃣ Body waves
4️⃣ Trunk twists
5️⃣ Golf swings
6️⃣ Arm swings
7️⃣ Marching knee slaps
Spend 1 minute on each movement.
The goal is to get moving, loosen things up, and wake your body up.
It's also a handy little reset when you've been sitting too long.
If 1 minute feels like too much, start with 30 seconds.
And if turning your head during the twists or swings makes you dizzy, keep your head neutral.
You don't need to go crazy or force anything.
Just move comfortably and build up gradually.
It's simple, takes at most 7 minutes, and gets you moving without overcomplicating things.
Give it a try and let me know what you think.
And as always, Be Your Own Guarantee for your health and life.
Dr. Ryan