A trainer says this 10-minute full-body mobility routine is a “non-negotiable” for people with tight hips, back and shoulders

by Universalwellnesssystems January 16, 2025

written by Universalwellnesssystems January 16, 2025

Even if you have a desk job or spend long hours sitting, pain and numbness are not an inevitable part of life. All you need is a tried and trusted mobility routine.

Just 10 minutes of regular exercise can reduce joint pain, muscle tension, and improve flexibility, coordination, and posture.

Trainers Milad and Ryan Tailored fit PT I recently shared a mobility habit that I describe as a “non-negotiable,” especially for people with tight hip flexors, sore back muscles, or tight shoulders.

Adding this 10-minute routine to your regular exercise regimen can significantly improve the way your body feels.

How to do this 10-minute moving routine

To perform this routine, you’ll need a bench (or a stable surface around knee height) and dumbbells. A towel or blanket can help support your knees as you stretch on the couch.

The moves include step-downs, dumbbell shoulder rotations, split squats, and couch stretches, with each repetition detailed in the post’s caption. Recommended set is 1-3.

Benefits of a habit of moving your whole body

Mobility exercises strengthen your joints and reduce aches and pains while increasing their range of motion.

However, the benefits of mobility work will be most felt over the long term. Your joints and muscles will feel stronger and more flexible, reducing your risk of injury and discomfort.

When you work at a desk or spend long hours sitting, your muscles and joints naturally become weaker and stiffer. This routine will help counteract the negative effects of sitting and aging and keep your body looking youthful.

To see results, try doing this routine at least twice a week, more often if possible.

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