Improving flexibility and reducing muscle tension can be achieved in just ten minutes with a targeted mobility routine. Designed by workout instructor Liney Bezuidenhout, this session focuses on enhancing hip, shoulder, and spine flexibility while alleviating full-body tension.
Muscle stiffness can arise from various daily activities, including sleeping in an awkward position, extended screen time, or engaging in intense workouts that lead to delayed onset muscle soreness (DOMS). Instead of merely enduring discomfort, investing a short amount of time in a mobility session can offer significant relief.
Dynamic Mobility Routine for All Fitness Levels
Bezuidenhout’s mobility routine is suitable for individuals at any fitness level. It employs only bodyweight exercises and is structured into 20 to 45-second intervals, incorporating approximately eleven dynamic stretching exercises. Unlike static stretching, which holds positions for set durations, dynamic stretching involves moving muscles and joints through their full range of motion.
The routine includes movements such as:
– Cat cows
– Thread the needle
– Scap activations
– Cobra to child’s pose
– Diamond elbow flutters
– Walk the dog
– Kneeling lunge with twists
– Lizard to half splits
– Half kneeling circles
– Glute circles
– Side-to-side child’s pose
Many of these exercises are supersetted, allowing for efficient use of time while also increasing workout intensity.
Is Ten Minutes of Stretching Enough?
The effectiveness of a ten-minute stretching routine varies from person to person. Kimball Taylor, clinical director and doctor of physical therapy at FYZICAL, states, “For many people, ten minutes of stretching can make a meaningful difference in flexibility and overall function.” However, those experiencing more significant tightness or discomfort may find that 20 to 30 minutes of stretching each day is beneficial.
Taylor emphasizes the importance of consistency in maintaining flexibility. “A short, enjoyable routine—whether stretching, a daily yoga practice, or morning Pilates flow—is far more effective in the long run than a longer program you struggle to maintain,” she explains. “The best exercise is the one you can stick with regularly, so even ten focused minutes each day can go a long way toward keeping your body moving and feeling its best.”
Incorporating even a brief mobility session into your daily routine can enhance flexibility and alleviate tension, ultimately contributing to overall well-being. Taking ten minutes to engage in this mobility workout can set a positive tone for the day ahead or serve as an effective cooldown after training.
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