MY PURELY WELL

Beginner Mobility Routine: 10 Minutes, 3 Levels

Mobility isn’t just “stretching.” It’s controlled movement through comfortable ranges so joints glide, muscles relax, and posture improves. Start small, move slowly, and breathe.

Level 1 (Foundation): 1 min Cat–Cow • 1 min half-kneeling hip flexor (R/L) • 1 min ankle circles (R/L). Link breath to motion (4s inhale / 6s exhale).

Level 2 (Core Connection): Add thoracic rotations and hamstring “flossing.” Keep ribs stacked over pelvis for gentle core support.

Level 3 (Strength Through Range): Band pull-aparts, standing hip CARs, and deep squats with control. Go slow; quality beats quantity.

Tip: A 10-minute mobility block before workouts (or in the evening) reduces next-day stiffness and can even help sleep.

Hydration Myths vs. Evidence

Myth: “Coffee dehydrates you.” Reality: Moderate coffee/tea still counts toward fluids for most people.

Myth: “Everyone needs a gallon.” Reality: Needs vary by climate, diet, and activity. Aim for pale-yellow urine, steady energy, and minimal headaches.

Myth: “Electrolytes are only for athletes.” Reality: On sweaty or active days, a small sodium boost helps with energy and reduces “crash” headaches.

• Keep a straw bottle within arm’s reach.
• Refill at breakfast, lunch, and dinner.
• Add lemon, mint, or fruit for easy flavor.

How to Choose a Foam Roller

Soft density: Beginner-friendly; great for quads, hamstrings, and lats. Firm/textured: Deeper pressure for calves, glutes, and stubborn knots.

Lengths: 36" for back alignment and full-body use • 18" for versatility • 12" for travel and feet.

Technique: Roll slowly; pause 20–30s on tender spots (no grimacing). Combine with light mobility for best results.

Magnesium Types for Better Sleep

Glycinate: Gentle, well-absorbed, ideal for calm/sleep. Citrate: More GI activity; helpful earlier in the day. Oxide: Least absorbed; often used as a laxative.

Take magnesium 30–60 minutes before bed, dim lights, and avoid screens. Pair with 3–5 minutes of journaling to “close tabs.”

Foot Pain Toolkit: Fix Tight Calves & Arches

Release: Roll calves (inside/outside) 30–60s each; then glutes for hip tension that tugs downstream.

Mobilize: Half-kneeling ankle stretch, knee tracking over toes; gentle heel-to-wall drills.

Activate: Toe spreads, towel scrunches, and single-leg balance near a counter for safety.

Why it works: The foot is part of a chain. Free the calf/hip, mobilize the ankle, then “teach” the arch to support you.