Aches and niggles don’t have to be an unavoidable part of life, even if you work a desk job or spend a lot of time sitting down. A tried-and-trusted mobility routine is all you need.
You can reduce achiness in your joints, tightness in your muscles, and improve flexibility, coordination and posture by committing to as little as 10 minutes, regularly.
Trainers Milad and Ryan from Tailored Fit PT recently shared a mobility routine they describe as a "non-negotiable", particularly for people with tight hip flexors, achy back muscles and stiff shoulders.
This 10-minute routine, when added to your regular exercise regime, could significantly improve how your body feels.
How to do this 10-minute mobility routine
To perform this routine, you'll need a bench (or other stable surface around knee height) and a dumbbell. A towel or blanket might help for knee support during the couch stretch.
The moves include a step-down, dumbbell shoulder rotation, split squat and couch stretch and the repetitions for each are detailed in the post caption. The suggested sets are one to three.
Benefits of a full-body mobility routine
Mobility exercises strengthen the joints while increasing their range of motion, providing relief from aches and pains.
However, the full benefits of mobility work will be felt over the long term. Your joints and muscles will feel stronger and more flexible, there’ll be less risk of injury and reduced risk of discomfort.
If you’re a desk worker or spend long periods sitting, your muscles and joints will naturally weaken and stiffen. This routine will help counteract the negative effects of sitting and aging, and keep your body feeling younger.
To see results, try doing this routine at least twice a week or more frequently if you can.
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