Sometimes our days are so busy we barely have any time to breathe.
Let alone hit the gym.
And when you finally catch a break you feel so stiff and everything hurts.
It almost sounds silly, but maybe you ask yourself, “am I getting old?”
Even the smallest movements can become a chore if we neglect basic mobility.
I’m working hard on my business now and even though I prioritize training in my life, I often sit at my desk for many hours straight.
And find myself stiff as a brick.
That's why I put together a quick and effective five minute mobility routine.
It hits all your major joints and muscles, with a special focus on your back.
Whether you're in your office, at a hotel, or just need a break from the desk, this routine will keep your body limber and your mind clear.
You’ll be able to perform better at work, and everyday tasks will be easier to deal with as your body is prepared for it.
It will keep your joints healthy, improve range of motion, and even decrease risk of injury.
Here is the routine:
1. World’s Greatest Stretch
Step into a deep lunge with your right leg in front.
Put your left hand on the ground and twist and reach up and down with your right arm.
Repeat 12 times on each side.
2. Cat-Cow Stretch
On all fours, alternate between arching your back towards the ceiling and dipping it towards the floor.
Hold each position for 4-5 seconds.
Repeat 12 times.
3. Cobra
Lie on your stomach, palms next to your shoulders.
Gently arch your chest up off the ground.
Hold for ∼ 20 seconds and switch back and forth between the cobra and child's pose 6 times.
4. Child’s Pose
Sit back on your heels.
Reach forward with your arms on the ground.
Hold for ∼ 20 seconds and switch back and forth between child's pose and the cobra 6 times.
5. Kneeling Thoracic Extension
Kneel and keep your hands behind your head, supporting your elbows on a bench or bed frame.
Gently arch back and press your chest down towards the floor.
Repeat 12 times.
Try to slot this routine into your daily schedule to prevent and/or reduce pains and aches.
Before breakfast, after your lunch break, between meetings, or after dinner.
It’s not just about staying mobile.
It’s about carving out a moment for yourself to reset and refresh.
It can significantly enhance the quality of your life.
We often underestimate the power of quick routines, but once you start incorporating this into your daily life, you'll notice improvements in how you move and feel.
Save this post and schedule five minutes in your calendar tomorrow to try this out.
Remember, it’s not about having time, it’s about making time.
Trust me, your future self will thank you.
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