The 5 Minute Flow

By Coach Sean

I came across this idea from Max Shank recently and thought it was worth sharing. The 5 minute flow is simply putting yourself through 5 minutes of mobility work first thing in the morning. Normally we wake up and something feels a bit off, maybe a muscle is tight or a joint is achy. If it is not addressed, this causes us to walk and sit just a little bit 'off' all day long, thus reinforcing the negative. 

If instead we get up and work through 5 minutes of mobility, things will feel better right away. We walk better and sit up taller all day long. Reinforcing the positive improvements. Over time these improvements compound magnifying the effect.

I also like that this is a habit that is very easy for any of us to build. Sleep is important, but I would argue that it is worth giving up 5 minutes of it for this practice. Even better for those in the Bodzii challenge, since they need to get 15 min of mobility each day. You can get 1/3 of your daily goal in before you brush your teeth.

Take a look at Max's post and give it a go for a week or two. I think you will be impressed by the results.

KEY POINTS when you approach this new habit:

  • Do it EVERY DAY

  • Do exercises that give YOU the most bang for your buck

5 minutes might not seem like a lot of time, but it really adds up when you simply do the math…The average person spends about 2 hours per week exercising (120 minutes). Adding just 5 minutes of movement in the morning equals 30% extra….

  • 5 minutes x 7 days = 35 minutes per week

  • 35/120 minutes = .291666 >>>> 30% EXTRA

So while everyone else is training 12 months a year, you are training 16!


The goal of exercise is to improve in some way. We want a Return (physical or mental improvement) on our Investment (time).

Ask anyone in finance if they’d like a guaranteed 30% return on their investments they would laugh at you because it’s just not possible. But with your physical health and wellness, it is.

This extra time has a dramatic effect on your strength, flexibility, and overall well-being. When you do the math, it just freakin’ makes sense.


Move continuously for 5:00 every morning. It’s the critical period for your day. Start every day off the right way.

Make some big circles with all of your joints head to toe, or do some yoga/dance/martial arts movements.

Just move. It doesn’t have to be scripted or rehearsed.

Keep up with us on the 5-Minute Flow facebook group.

I understand that I might be a bit of an outlier when it comes to my desire to be moving frequently. However, we were built to move and do stuff, not to sit in a chair and look at our handheld dopamine machines. So this 5:00, hopefully just a start, is a way to move you in the right direction for a better life. By doing this every day instead of 35 minutes on Sundays, you get a compounding effect – each minute is exponentially more effective.

Change Your Life in 5 MinutesTAKE CONTROL

I just ran the numbers and it’s clear that we all MUST do this. Not only for the health benefits, but to have control of our lives. This won’t just give you a better/more flexible body, it will make you a better, more disciplined, and happier person.

Now that you understand a little bit better about how the body adapts, and the math behind these little extra minutes here and there, can you think of a good reason not to make daily movement part of your routine?

As I mentioned here before this goes perfectly with drinking two big cups of water right afterward–the health benefits are ridiculous. Move around, drink the water, and feel better than you ever have before–I can pretty much guarantee it.