We all know that prioritising mobility is crucial, especially with hybrid working patterns making us more sedentary. Yet, many of us are left unsure about the best way to address it. The good news is, that you don’t need to carve a ton of extra time out of your already busy day, as Personal Training duo, Milad and Ryan, founders of Tailored Fit PT, have shared a full-body mobility workout that will only take you 10 minutes, helping you move with greater ease and perform at your best.
Mobility exercises are movements that move a joint through its full range of motion, which improves longevity, enabling us to stay active and move with ease while lowering the risk of falls and injuries. But, good mobility goes further than aiding every acitivies, it'll also help you in the gym too. Imagine trying to squat with super tight hips; not only will you struggle to hit a decent depth, and not recruit all the muscles that you need to, but it can lead to added strain on the knees and lower back. To therefore help us move safely and get the most out of our training, we can't forgo mobility.
This mobility routine below is simple: perform each exercise one after the other for three rounds, resting for 90 seconds between rounds. The video above shows you’ll need access to a weight bench and dumbbell for one of the exercises, however, if you’re doing this at home you can always anchor your foot underneath a sofa and sit on a coffee table to re-create the movement. Give the video a watch so you know how to perform each exercise efficiently. Here’s what you’ll be doing:
- Anchored hip extension
- Couch stretch shoulder CARS
- Inner thigh T-spine rotation
We've got plenty more mobility workouts here at T3. If you're looking for a routine that'll particularly help unlock your tight hips, then check out this seven-minute routine, which will leave them feeling looser, and aid a healthier lower back, knees and ankles. If you're after another full-body flow, then this three-minute mobility workout is particularly good for helping desk dwellers reverse poor posture.
-
Three exercises to 'life-proof' your shoulders, according to a mobility expertHealthy shoulders mean better movement, more strength and less injury
-
Build unshakeable core strength with a kettlebell and these three exercisesAdd this to the end of your workout to fire up your midsection muscles
-
Supercharge your aerobic engine with this three-move rower workoutImprove your cardiovascular fitness and burn through calories
-
Arnold Schwarzenegger's 30-minute dumbbell workout for full-body gainsIncrease your strength and muscle mass in the time it takes to make tea – what’s not to love?
-
Sculpt your arms and shoulders with this low-impact, strength-style Pilates workoutThese four simple dumbbell exercises will help leave your upper body toned and stronger
-
This two-move no-run cardio workout blasts through calories and builds strength all overNo need to run to get fit, this bodyweight workout ramps up the heart rate for a calorie burning boost
-
This no-plank, three-move bodyweight workout builds serious core strength and stabilityA fitness expert says these exercises build core strength like a gymnast – impressive!
-
One kettlebell, seven exercises and 30 minutes to build muscle all over and increase strengthA simple strength workout that gets the job done
