A new 10-minute mobility routine promises to enhance flexibility in the hips, shoulders, and spine while alleviating full-body tension. Designed by workout instructor Liney Bezuidenhout, this quick session offers an accessible way for individuals to address muscle stiffness that can arise from various daily activities, including poor sleeping positions, prolonged screen time, or intense workouts leading to delayed onset muscle soreness (DOMS).
According to Bezuidenhout, “Whether you’re starting your day, cooling down after training, or taking a quick movement break, this session will leave you feeling looser, more energized, and ready for anything.” The routine is structured to accommodate all fitness levels, relying solely on bodyweight exercises to provide relief and improve mobility across major muscle groups.
Key Components of the Mobility Routine
The session consists of approximately 11 dynamic stretching exercises, each performed in intervals of 20 to 45 seconds. This format allows for a time-efficient workout that emphasizes movement through a full range of motion, distinguishing it from static stretching, which involves holding a position for a set period.
The mobility exercises included in Bezuidenhout’s routine are:
– Cat cows
– Thread the needle
– Scap activations
– Cobra to child’s pose
– Diamond elbow flutters
– Walk the dog
– Kneeling lunge and twists
– Lizard to half splits
– Half kneeling circles
– Glute circles
– Side-to-side child’s pose
The structure of the routine also incorporates supersets, meaning that two different exercises are performed consecutively. This approach not only maximizes time but can also intensify the workout experience.
Assessing the Benefits of Daily Stretching
The effectiveness of allocating just 10 minutes for stretching daily can vary significantly based on individual needs. Kimball Taylor, clinical director and doctor of physical therapy at FYZICAL, explains that for many, a short routine can yield substantial improvements in flexibility and overall physical function. “However, those with more significant tightness or pain may benefit from 20 to 30 minutes daily,” he adds.
Taylor emphasizes the importance of consistency in any stretching practice. He suggests that a brief, enjoyable routine—whether it be stretching, yoga, or Pilates—proves to be more beneficial in the long term than a longer regimen that feels difficult to maintain. “The best exercise is the one you can stick with regularly, so even 10 focused minutes each day can go a long way toward keeping your body moving and feeling its best,” he notes.
As individuals consider integrating this mobility routine into their daily lives, the emphasis remains clear: taking just a few moments to engage in movement can significantly impact flexibility and overall well-being.
For those interested in further exploring mobility and stretching techniques, this routine serves as a practical starting point. With just a yoga mat and ten minutes, anyone can experience the benefits of a more flexible and relaxed body.
