Prepare for a day at a desk with this trainer’s five-minute morning routine

This routine is easy to follow, and focuses on your wrists, ankles and breathing

Woman in an office stands and looks out of a window and stretches her wrists, with her fingers interlocked, pushing her palms away from her
(Image credit: Getty Images / dowell)
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After a long week at work, stiffness can easily creep into areas of your body, especially your wrists which can feel the strain from working at a computer, and ankles which are stuck in the same position while you’re sitting.

But simple movements can bring life back to these extremities, improving mobility to help ward off problems in the future.

I spoke to Balanced Body educator and certified personal trainer Portia Page, who gave me her favorite energizing stretches and breath exercises to start the day. It’s a great combination, because breathwork can help you to settle your mind and bring your focus to the day ahead.

1. Breathwork

  • This can be done in any position, with your eyes open or closed.
  • Inhale through your nose, exhale through your mouth three times.
  • Add a hold of a few seconds after the inhale and again after the exhale, completing another three breath cycles.

2. Wrist circles

Image 1 of 2
Woman sits cross-legged on mat demonstrating wrist movement
(Image credit: Portia Page)
  • Raise your hands in front of you and circle your wrists four to six times in each direction.

3. Fist open and close

Image 1 of 2
Woman sits cross-legged on mat demonstrating wrist movement
(Image credit: Portia Page)
  • Hold your hands in front of you, at shoulder height, palms facing forward.
  • Open and close your hands four to six times, focusing on stretching the fingers out wide each time.

4. Windshield wiper

Woman sits cross-legged on mat demonstrating wrist movement

(Image credit: Portia Page)
  • Sit on the floor with your legs extended in front of you and your heels on the floor.
  • Moving just your ankles, keeping your legs still and your heels on the floor throughout, move your feet side to side like windshield wipers.
  • Repeat four to six times.

5. Ankle circles

Woman sits cross-legged on mat demonstrating wrist movement

(Image credit: Portia Page)
  • Sit on the floor with your legs extended in front of you and your heels on the floor.
  • Moving just your ankles, keeping your legs still and your heels on the floor throughout, circle your ankles in one direction, then the other.
  • Repeat four to six times.

6. Ankle point and flex

Image 1 of 2
Woman sits cross-legged on mat demonstrating wrist movement
(Image credit: Portia Page)
  • Sit on the floor with your legs extended in front of you and your heels on the floor.
  • Moving just your ankles, keeping your legs still and your heels on the floor throughout, point your toes forward, then flex your feet so your toes point up.
  • Repeat four to six times.

7. Breathwork

Close with a breathing exercise to help you acknowledge your body and feel aware of your surroundings.

  • Stand with your feet under your hips, your ribs over your hips, and your head balanced over your ribs.
  • Stand and breathe, noticing the height of your body and the space your body occupies.
  • Connect to the contact between your feet and the floor and become aware of the length of your legs and the energy they carry to your pelvis, torso and up and out through the top of your head. One long line of energy, strength, and power.
  • Breathe and smile. You are awake, alive and ready to go!
Portia Page
Portia Page

Portia has more than 30 years of experience in the fitness industry and has been a certified Pilates instructor for 20 years. She is a master instructor at Balanced Body, a manufacturer of Pilates equipment, and has a long list of certifications, including the NCPT with the National Pilates Certification Program, and certifications with the American Council of Exercise (ACE) and Athletics and Fitness Association of America (AFAA). She is also the author Pilates Illustrated.

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.

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