Let’s face it stretching and mobility work often end up on the back burner. Many of us skip it because it feels like an extra hassle or takes too much time. But what if you could mobilize your entire body in just 10 minutes? That’s exactly what this mobility routine is designed to do: It’s quick, effective and fits easily into your day.
In this article, we’ll guide you through the routine step by step, but if you want to jump in and workout right now, check out our video: 10 Minutes to Perfect Mobility – Full Routine to Follow!
What you will learn in this article:
Elbow Circles for Mobility – 60 Seconds
This movement focuses on your elbow joints and wrists, promoting flexibility and mobility.
How to Perform: Keep your wrists grounded and aim for the widest possible range of motion with your elbows.
Progression: Increase the distance between your hands and knees to apply more bodyweight for added challenge.
Squat to Toe Touch Mobility Flow – 90 Seconds
Targeting your hips, ankles, spine, and hamstrings, this flow is a full lower-body mobility routine staple.
How to Perform: Stay grounded with your hands on the floor as you shift between a deep squat and a toe touch.
Modification: Decrease the range of motion if you struggle with flexibility.
Over time, your mobility will improve.
Downward to Upward Facing Dog for Mobility – 90 Seconds
This yoga-inspired exercise works your spine, hamstrings, shoulders and hip flexors.
How to Perform: Transition smoothly from downward dog to upward dog, keeping the movement controlled and deliberate.
Modification: Bend your knees in the downward dog to make it easier.
Or reduce the spinal extension in the upward dog until your mobility improves.
Lunge and Reach Mobility Exercise – 60 Seconds Per Side
Activate your shoulders and hip flexors with this dynamic lunge & reach variation.
How to Perform: Maintain a straight rear leg, keep the supporting arm straight and reach with your arm as vertically as possible.
Modification: Lower your elbow as far down as possible to increase difficulty.
Modification: Adjust your stance length to increase or decrease difficulty.
Modified Butterfly Sit for Hip Mobility – 60 Seconds
This exercise focuses on your hips and shoulders, promoting flexibility and range of motion.
How to Perform: Choose a comfortable hand placement and grip width to optimize your shoulder extension.
Modification: Adjust the range of motion for both hips
And shoulder movement to suit your current level.
Why This Mobility Routine Works
Each exercise in this mobility routine has been carefully chosen to deliver maximum results in minimal time. The flows are designed to enhance joint flexibility, improve movement quality, and prepare your body for daily activities or intense workouts.
If you have specific weak spots or are recovering from an injury, you can still target individual joints more directly. Check out our video on the Best Mobility Exercises for Each Joint for additional tips and variations.
Take Your Mobility Routine to the Next Level
If this mobility routine resonates with you and you’re ready to unlock even more mobility potential, explore our Mobility 2.0 Program. This step-by-step online course features follow-along videos, expert guidance, and detailed instructions for every exercise. Head to calimove.com to start moving better today.
Watch the video: 10 Minutes to Perfect Mobility – Full Routine to Follow!
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