Sample 10-Minute Full-Body Mobility Routine

Here are some of the most common and effective exercises you can combine into a 10-minute routine, often performed in a flowing sequence.

Sample 10-Minute Full-Body Mobility Routine

You can do a set of each exercise for about 60 seconds, or 30-45 seconds per side for unilateral movements.

1. Cat-Cow: This is a classic for spine mobility. Starting on all fours, arch your back up like a cat, then let it drop down as you look up like a cow. This simple movement helps to loosen up the entire length of your spine.
2. Downward-Facing Dog to Cobra/Upward-Facing Dog: This is a great transition to open up your shoulders, hamstrings, and hip flexors. From a downward-facing dog, shift your weight forward and let your hips drop toward the floor, lifting your chest for a cobra or upward-facing dog.
3. 90/90 Hip Switch: This exercise is fantastic for hip internal and external rotation. Sit on the floor with your knees bent at 90-degree angles, one in front of you and one to the side. Without using your hands, slowly switch your knees to the other side.
4. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes. This strengthens your glutes and helps with hip extension, which is crucial for exercises like squats.
5. Thoracic Rotations: Lying on your side with your knees bent and together, extend your arms straight out in front of you. Keeping your knees stacked, rotate your top arm up and over to the other side, opening up your chest and upper back. This improves rotation in the thoracic spine.
6. Ankle Circles and Dorsiflexion Stretches: From a seated position, lift one foot and gently rotate your ankle in circles in both directions. Then, actively pull your toes towards your shin and then point them away. Ankle mobility is often overlooked but is fundamental for proper squatting and walking.
7. World's Greatest Stretch: This is a dynamic stretch that targets multiple areas at once: hips, thoracic spine, and hamstrings. Step into a lunge, place the hand opposite your front foot on the floor, and reach your other arm up to the sky. From there, you can extend your front leg to stretch the hamstring.

Tips for an Effective 10-Minute Routine

• Focus on controlled movement: Don't rush through the exercises. The goal is to move slowly and deliberately through your full range of motion.
• Listen to your body: Don't push into pain. You should feel a stretch or a gentle opening, but never a sharp or painful sensation.
• Breathing is key: Coordinate your movements with your breath. For example, inhale as you open your chest and exhale as you fold forward.
• Adapt to your needs: If you have a specific area of stiffness, like tight hips from sitting all day, you can spend a little more time on exercises like the 90/90 hip switch or glute bridges.

A good 10-minute mobility routine should be a full-body flow that addresses the major joints and muscle groups. The goal is to improve your range of motion and reduce stiffness without a lot of complicated movements. Consistency is key, so these routines are designed to be quick and easy to incorporate into your daily life.