This 10-min mobility routine is a ‘non-negotiable’ for tight hips
Like brushing your teeth, mobility should be a daily habit. While it can help you lift heavier and run faster, regular mobility practice is also proven to ease pain and tightness in your muscles and joints, and this 10-minute routine is designed specifically to target tight hip flexors, and back and shoulder muscles. It’s a game-changer for anyone who spends most of their days at a desk, and trainers Milad and Ryan of Tailored Fit PT tout it as ‘non-negotiable’.
Some context: although mobility is similar to flexibility, it also encompasses strength, power and aerobic fitness, and is defined as ‘the ability to actively achieve extended ranges of motion’. By moving your joints into deeper ranges of motion, you make use of more soft muscle tissue, which means any stress on your muscles is spread across a greater surface area, thereby decreasing the risk of injury. It also increases blood flow and circulation.
10-minute mobility routine for hips, back and shoulders
What you’ll need:
A bench (or another stable surface around knee night)
A towel or blanket for knee support
One heavy dumbbell to hook each foot underneath
What to do:
Perform 1-3 sets of the following exercises.
Anchored hip extension: 12 reps per side
Couch stretch shoulder cars: 10 reps per side
Inner thigh T-spine rotation: 20 reps per side
As the trainer states, ‘If you have 10 minutes a day to shower then you certainly have 10 minutes a day to do this non-negotiable mobility routine,’ but keep in mind that progress comes from consistency.
Strength and conditioning coach Andy Vincent tells us that in order to reap the rewards, you should aim to do five to 10 minutes before a workout, and five to 10 minutes after a workout, at least three times per week. Remind yourself why you’re doing your mobility moves and you should find that you’re more motivated.
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