Boost Flexibility in 10 Minutes: A Quick Mobility Routine
Feeling tightness or tension in your body can be uncomfortable, but a quick mobility routine may provide relief. A new ten-minute mobility session designed by fitness instructor Liney Bezuidenhout aims to enhance flexibility in the hips, shoulders, and spine while easing overall body tension. This routine is particularly beneficial for individuals experiencing muscle stiffness due to factors such as poor sleeping positions, prolonged screen time, or delayed onset muscle soreness (DOMS) after intense workouts.
According to Bezuidenhout, this mobility session can be integrated into various parts of your day. “Whether you’re starting your day, cooling down after training, or taking a quick movement break, this session will leave you feeling looser, more energized, and ready for anything,” she states.
Dynamic Routine for All Fitness Levels
The ten-minute mobility routine is designed to accommodate all fitness levels and requires only bodyweight for execution. The session consists of approximately eleven dynamic stretching exercises, structured into 20 to 45-second intervals. These exercises include:
– Cat cows
– Thread the needle
– Scap activations
– Cobra to child’s pose
– Diamond elbow flutters
– Walk the dog
– Kneeling lunge with twists
– Lizard to half splits
– Half kneeling circles
– Glute circles
– Side-to-side child’s pose
Dynamic stretching involves moving muscles and joints through a full range of motion, contrasting with static stretching, where stretches are held for a specific duration. This routine incorporates supersets, allowing participants to perform two different exercises back-to-back, which enhances both time efficiency and workout intensity.
Understanding the Benefits of Daily Stretching
The effectiveness of a ten-minute daily stretching routine can vary from person to person. Kimball Taylor, clinical director and doctor of physical therapy at FYZICAL, emphasizes that for many individuals, just ten minutes of stretching can significantly improve flexibility and overall function. “Those with more significant tightness or pain may benefit from 20–30 minutes daily,” he explains.
Taylor underscores the importance of consistency in maintaining flexibility. “A short, enjoyable routine—whether stretching, a daily yoga practice, or a morning Pilates flow—is far more effective in the long run than a longer program you struggle to maintain,” he adds. He advises that even ten focused minutes each day can greatly contribute to keeping the body moving and feeling its best.
Incorporating this ten-minute mobility routine into your daily schedule could be the key to alleviating tension and improving flexibility, allowing you to live a more active and comfortable life. For those seeking relief from stiffness and a boost in mobility, this quick exercise session could be a valuable addition to their routine.
