“Unfuck Your Body” In Under 10 Minutes A Day!

There’s a lot that can go wrong with mobility, but fortunately, a few compound exercises will take care of most parts of it:

Full Body Mobility Routine

Eleven exercises, 10 minutes, follow-along video if you want it!

Kneeling side bend stretch:

• Targets obliques, lats, hip flexors, and spinal mobility.
• 10 reps total, focusing on stability and core engagement.

Seated ankle stretch:

• This one’s for ankle mobility and deep squat comfort.
• 10 reps, adjust intensity by leaning forward or pressing on knees.

Deep squat with prayer stretch:

• Improves hip, ankle, and lower back flexibility.
• 10 reps, maintain an upright chest and push knees outward.

Deep squat with high reach:

• Boosts thoracic mobility, hip, and ankle flexibility.
• 5 reps per side, focus on spinal rotation and open chest.

Deep shoulder stretch:

• Improves overhead mobility and shoulder tension relief.
• 10 reps in a child’s pose position with a forward reach.

Frog rocks:

• Opens hip abductors, groin, and inner thighs.
• 10 reps, keep spine neutral and adjust knee position if needed.

“World’s greatest stretch” (with variations):

• This is great for hip, spine, and shoulder mobility.
• 5 reps per side, integrates a deep lunge and rotational movements.

Hamstring stretch (from lunge position):

• Focus on hamstring and calf flexibility.
• 5 reps, maintain hands on the ground and shift hips back.

Pigeon stretch with forward crawl:

• Opens hips, glutes, and lower back.
• 5 reps per side, adjust foot placement if knee discomfort occurs.

Cat-cow stretch:

• Mobilizes spine, improves posture, and relieves back tension.
• 10 reps, synchronize movement with breath.

Couch stretch:

• Targets hip flexors and quadriceps mobility.
• 5 reps per side, add a forward lunge for a deeper stretch.

For more on each of these plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!