If there were a prize for having stiff hips and an achy back, I’d win.
I blame it on my day job, where I spend hours sitting in one position facing a screen.
Extended periods of sitting can lead to musculoskeletal issues, like joint stiffness and muscle tightness but stretching and mobility work can help.
“We all need to move our joints to keep them dynamic,” says Gwenn Jones, certified yoga instructor and owner of Auburn Yoga & Fitness Studio.
“As we age, our muscles and joints naturally weaken, reducing our flexibility, balance, and strength.
"Staying on top of our mobility [improves] body posture, prevents injury, aids digestion, and often, offers relief from conditions like arthritis.”
Taking breaks from your desk throughout the day is helpful, but Jones also advises doing mobility work first thing in the morning.
“Think of it as a warm-up for the day,” she says, explaining that regular stretching will help build and maintain flexibility.
With this in mind, I tried out a 12-minute full-body morning mobility routine by yoga teacher, Tim Senesi, who runs the YouTube channel, Yoga by Tim.
It features yoga stretches for beginners, which are suitable for most people. Here's what I found after doing it.
Watch how to do this 12-minute mobility workout
What i learned from trying this routine
I tend to bounce between the same online yoga instructors for my practice (Yoga With Adriene, Yoga with Bird and Chelsea Jackson Roberts.)
Sticking with familiar faces makes it easier to track my progress and cuts down the time I spend searching for routines.
However, Senesi is a yoga instructor I haven’t come across before.
Trying out his mobility class injected some vitality into my routine, introduced me to new moves and highlighted restrictions in my movements.
When copying his spinal twists and lunges, I noticed my right side was a lot tighter than the left.
Senesi recommends completing this stretch session one or two times, but I used my extra time to double up on moves that opened up my right side.
I can't say I noticed a big difference in my stiffness levels throughout the day, but I would need to repeat this routine regularly to see that kind of benefit.
It did show me that varying my practice will help me tune into my body, so I intend to try and look for other tutors I can follow.
-
I do these two things every day to stay fit and healthy, says the newest star trainer on Chris Hemsworth's fitness appHere's how Centr's Korey Rowe trains for longevity
-
I thought sports weren't for me, until I realised they're a game-changer for ticking off cardioI swapped HIIT and running for tennis—and I've never felt better
