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To gently wake up sleeping muscles and joints, this simple 5-minute stretching routine hits the spot. It’s a great way to kick-start your day—even before you’ve had your coffee! The routine combines a variety of movements that work on mobility, balance, coordination, and flexibility.


Duration: 5 min.

Glossary of balance, coordination, and flexibility activities


  • BALANCE is the ability to control the position of your body, whether when moving or standing still.
  • COORDINATION is the ability to synchronize the movements of different parts of your body (e.g., eyes and hands, or arms and legs).
  • FLEXIBILITY is the ability to move through the full range of motion of a joint (e.g., ankles, knees, hips, shoulders, neck).

These three abilities are the keys to maintaining mobility and agility in your everyday movements, which reduces the risk of falls and injuries.


Good to know

You should aim for a total of 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise each week. Activities that focus on coordination, balance, and flexibility, such as yoga, tai chi, and skill-based activities (e.g., bowling) help you develop your attention and concentration, improve your posture, and reduce the risk of falling and losing your balance.