

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.
A post shared by Coach Milad and Ryan ▪️Fitness and Nutrition Coach (@tailoredfitpt)
A photo posted by on
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.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. She recently completed her Level 3 PT qualification with the PFCA to bring a deeper understanding of training techniques, fitness trends, and wellness advice to her writing. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
I tried Sony's new Sonos Arc rival – the Bravia Theatre Bar 6 goes big on bass
Sony's Bravia Theatre Bar 6 replaces the G700 soundbar system – and I got to test it out at a private listening session
By Mike Lowe Published
-
I saw all of Sony's best new TVs for 2025 – which Bravia model is best and why?
Sony's 2025 TV range is vast and somewhat confusingly named – here's what the brand offers and how the models differ
By Mike Lowe Published
-
Tired of a bad lower back? Bulletproof it with these three simple exercises
A fitness expert shares three easy moves you can do straight from the comfort of your home
By Bryony Firth-Bernard Published
-
You don’t need the gym – build boulder shoulders with this dumbbell-only workout
You’ll have delts for days after doing these five exercises
By Bryony Firth-Bernard Published
-
Two dumbbells and these four exercises to build a stronger lower body if you’re a beginner
This simple four-move workout shows that weight training doesn't need to be complicated
By Bryony Firth-Bernard Published
-
Try these 7 standing Pilates exercises to help build better balance and stability
This low-impact standing routine is ideal if you struggle with floor-based exercises
By Bryony Firth-Bernard Last updated
-
Skip the gym – this 20-minute standing dumbbell is low-impact and strengthens the entire body
It's ideal if you have limited mobility too
By Bryony Firth-Bernard Published
-
Pass the gym – build strength all over and boost your metabolism with this 20 minute dumbbell workout
Get strong, build muscle and burn fat with just a pair of dumbbells
By Bryony Firth-Bernard Published
-
Forget burpees – this 20-minute workout boosts your metabolism with no jumping
Get your heart pumping with this no-jump workout
By Bryony Firth-Bernard Published
-
Two dumbbells, 30 minutes, and six exercises to build muscle all over and a stronger core
A simple home workout to add muscle all over and boost strength
By Bryony Firth-Bernard Published