A 10-minute daily mobility routine for stiff hips, back and shoulders

TUREFF• •0

If you sit at a desk, drive a lot or train hard without much else, you probably feel it: tight hips when you stand up, a stiff upper back, shoulders that will not reach overhead, ankles that make squatting awkward. A short daily mobility routine will not transform you in a week, but done most days it helps you move more freely and makes your workouts feel better. Mobility here means moving joints actively through a comfortable range, not forcing a stretch. Move slowly, breathe, and stay in a range that feels like effort but not pain.

The routine (about 10 minutes)

Do each movement for the time or reps given. If something is uncomfortable, make the range smaller.

Hips (3 minutes)

Hip flexor lunge stretch, 45 seconds each side. Kneel on one knee (on a cushion), other foot flat in front. Tuck your pelvis under slightly, squeeze the glute of the kneeling leg and shift forward gently until you feel the front of the hip open. No arching the lower back.
90/90 hip switches, 8 to 10 slow switches. Sit on the floor with both knees bent at roughly right angles, one leg in front and one to the side. Rotate both knees over to the other side, using your hands for support at first.
Deep squat hold, 30 to 45 seconds. Feet about shoulder width, toes turned out a little, sink down as far as is comfortable and hold onto a door frame or table if you need to.

Thoracic spine (2 minutes)

Open book, 6 to 8 each side. Lie on your side, knees bent and stacked, arms out in front. Lift the top arm up and over to the other side, following it with your eyes, letting your upper back rotate while the knees stay together.
Cat-cow, 8 to 10 slow reps. On hands and knees, round your back fully, then let it sag and lift your chest, moving one segment at a time.

Shoulders (3 minutes)

Wall slides, 10 reps. Stand with your back against a wall, arms bent like a goalpost against it. Slide your arms up as far as you can while keeping your lower back and forearms close to the wall, then lower.
Arm circles, 10 each direction. Big, slow circles, gradually larger.
Doorway chest stretch, 30 seconds each side. Forearm on the door frame at shoulder height, step through gently until you feel a stretch across the chest.

Ankles (2 minutes)

Knee-to-wall, 10 each side. Face a wall in a split stance with the front foot a short distance from it. Keeping the heel down, push the knee forward towards the wall. Move the foot back a little as it gets easy.
Calf raises with a slow lower, 10 to 12 reps on a step or the floor.

How to progress

Consistency beats intensity. Ten minutes most days does more than an hour once a week.
Increase range gradually: go slightly deeper over weeks, never by forcing it on a given day.
Add control: once a position is comfortable, hold it actively. In the deep squat, for example, push the knees out and lift your chest instead of just hanging there.
Add load later: light goblet squats, weighted calf raises or a light dumbbell in the open book build strength at the end of your range, which is what makes new mobility stick.
Track one marker: how deep your squat feels, how far your knee travels past your toes in the knee-to-wall test, how far your hands reach in a wall slide. Check it every few weeks.

When to see a physiotherapist

Mild stiffness that eases as you warm up is normal. See a physiotherapist, GP or other qualified professional if you have:

pain that is sharp, worsens over time or does not settle after a couple of weeks
pain at night or at rest
numbness, tingling or weakness in an arm or leg
swelling, locking, clicking with pain, or a joint that gives way
stiffness following an injury or surgery
one side markedly worse than the other with no obvious reason

If you have any of these, or a condition such as osteoporosis or a recent joint replacement, get advice before starting a routine like this. A physio can also tailor the exercises to the joint that actually limits you, which is often not the one that hurts. Which joint gives you the most trouble? Share your own favourite mobility drills or ask a question in the comments.