00:00Hey everyone! Welcome back to Mobile Physio, your go-to channel for expert physio advice
00:05and simple routines to keep you moving better every day. Today, I'm going to take you through
00:10a full-body mobility routine that you can do anywhere, no equipment needed. Perfect for
00:15morning stiffness, pre-workout warm-up, or just to stay pain-free and flexible.
00:20Let's jump right in, warm-up, start with a gentle warm-up to loosen your joints and increase blood
00:25flow. Neck rolls, sit or stand tall, relax your shoulders, and slowly drop your chin toward your
00:32chest. Gently rotate your head in a circular motion to the right, then to the left. Keep the movement
00:37slow and controlled. Do four to five rolls each side. Shoulder rolls, stand or sit upright with arms
00:44relaxed by your sides. Slowly roll your shoulders up, back, and down in a circular motion. Repeat 10
00:50times, then reverse direction for another 10 rolls. Hip circles, stand with your feet
00:55shoulder-width apart and hands on your hips. Rotate your hips in a big circular motion, forward,
01:01to the side, back, and around. Do 10 slow circles in one direction, then switch directions.
01:08Arm swings, stand tall with your arms at your sides and feet hip. Width apart, swing both arms forward
01:15and backward in a controlled, rhythmic motion. Continue for 15 to 30 seconds to loosen up the shoulders
01:20and chest. Main exercises, cat-cow stretch. Start on your hands and knees with your wrists under
01:27shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone,
01:32then exhale as you round your spine and tuck your chin. Move slowly between the two positions for 8 to
01:3710 reps, sinking with your breath. World's greatest stretch. Step into a deep lunge with one foot forward
01:43and place both hands on the ground inside the front foot. Rotate your torso and reach the same side arm
01:49toward the ceiling, then return and switch sides. Hold each stretch for a few seconds and repeat 4 to 5
01:56times per side. Deep squat hold, stand with feet slightly wider than hip width. Toes slightly turned
02:02out, and lower into a deep squat. Keep your chest up, heels flat on the ground, and elbows pressing gently
02:08against your knees. Hold the position for 30 to 60 seconds while breathing deeply. Lunge with thoracic
02:14twist. Step forward into a lunge position with your back knee off the ground. Place your opposite hand
02:19on the floor and rotate your torso, reaching the other arm up toward the ceiling. Hold for a few seconds.
02:24Return to center, and repeat on the other side. Standing forward fold to overhead reach. Stand tall,
02:31then hinge at your hips to slowly fold forward, reaching toward your toes. Engage your core and slowly rise up,
02:37sweeping your arms overhead for a full body stretch. Repeat the movement smoothly for 8 to 10 reps,
02:44sinking with your breath, cool down. Let's finish with a relaxing cool down to reset your body,
02:50child's pose, kneel on the floor, sit back on your heels, and stretch your arms forward as you lower
02:55your chest toward the ground. Let your forehead rest on the mat and relax your shoulders and back.
03:00Hold the pose for 30 to 60 seconds, breathing deeply throughout, seated neck stretch, sit tall in a
03:06chair with shoulders relaxed and back straight. Gently tilt your head to one side, bringing your
03:11ear toward your shoulder. Use your hand for a light stretch and hold for 15 to 30 seconds on each side.
03:18Wrist circles. Extend your arms in front of you with elbows slightly bent. Make slow,
03:23controlled circles with your wrists. First clockwise. Then counterclockwise. Repeat 10 to 15 times in each
03:30direction to improve mobility and reduce stiffness. And that's it. Just 10 minutes a day to move better,
03:36feel better, and prevent injury. If you found this helpful, hit that like button, subscribe to Mobile
03:42Physio, and tap the bell so you never miss a new video. Let us know in the comments which area of
03:47your body feels tight. We'd love to create a routine just for you.
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