10-minute morning routine checklist

Customize with an AS-literate physiotherapist. Move gently; do not force through sharp pain.

1. Heat or warm shower, 2 minutes
- Let the body soften before asking it to move.

2. Breathing and rib expansion, 1 minute
- Slow nasal inhale, long exhale.
- Hands on ribs if helpful.

3. Neck and upper back, 2 minutes
- Chin tucks.
- Gentle neck rotations.
- Shoulder blade squeezes.

4. Hips and SI area, 2 minutes
- Pelvic tilts.
- Gentle hip circles.
- Supported lunge or hip flexor stretch if approved.

5. Spine range, 2 minutes
- Cat-cow or standing spinal waves.
- Thoracic rotations.
- Wall posture check.

6. Decide the day, 1 minute
- Green day: normal movement.
- Yellow day: scale down but keep range.
- Red day: flare plan, medical red flags checked.

Consistency beats heroics. The point is daily signal, not a perfect routine.