00:00Hey everyone, welcome back to Mobile Physio. If you're feeling stiff, tight, or just want to move
00:06better every day, this video is for you. Today, I'll show you the best daily mobility exercise
00:12routine that you can do in just 5 minutes. No equipment needed, just your body. Cat-cow stretch,
00:20go on your hands and knees, inhale as you drop your belly and lift your chest,
00:24then exhale as you round your spine, this keeps your back flexible and relieves stiffness.
00:30World's Greatest Stretch, step into a lunge, place your hands inside your front foot,
00:34and rotate your chest up towards the ceiling, this one opens your hips, stretches your hamstrings,
00:40and improves upper back mobility, all in one move. Shoulder-controlled articular rotations,
00:46let's loosen up those shoulders with controlled articular rotations. Slowly move your arm in a
00:51full circle without shrugging, this keeps your shoulders healthy and pain-free. Deep Squat,
00:57sit down into a squat, chest tall, heels flat, and just hold, it improves ankle mobility,
01:04hip opening, and even helps your lower back relax. Standing Forward Fold, stand tall with feet hip
01:10width apart, then hinge at your hips to fold forward, let your head, neck, and arms hang down
01:15toward the floor, keep knees slightly bent if needed, and breathe deeply to relax your spine and
01:20hamstrings. Hip flexor stretch, from a lunge, drop your back knee, push hips forward, and reach arm
01:27overhead, opens hip flexors and lengthens the side body. Thread the needle, start on hands and knees
01:33in a tabletop position. Slide one arm under your body with your palm facing up, lowering your shoulder
01:38and ear to the floor, hold and breathe. Feeling the stretch through your upper back and shoulders,
01:43wrist flexor stretch. Extend one arm straight forward with your palm facing up, use your other hand to
01:49gently pull back on the fingers, hold the stretch for 20 to 30 seconds, then switch sides. Wrist
01:55extensor stretch, extend one arm forward with your palm facing down, use your other hand to gently press
02:00the back of your hand downward. Hold 20 to 30 seconds, then switch sides. Neck controlled articular
02:07rotations, sit or stand tall, keeping shoulders relaxed, slowly move your neck through its full range,
02:13making a smooth circle, control the motion, avoid shrugging, and repeat in both directions.
02:18Scapular wall slides, stand with your back, head, and hips against a wall, arms bent at 90 degrees,
02:25slowly slide your arms upward while keeping contact with the wall. Lower them back down with control
02:31to strengthen and improve shoulder mobility. Hip circles, start on hands and knees in a tabletop
02:37position, lift one knee and draw slow, controlled circles outward and inward, repeat for several reps
02:43on each side to improve hip mobility and stability. Standing side bends, stand tall with feet hip width
02:49apart and one arm overhead, gently bend your torso to the opposite side, keeping hip stable, hold for a
02:55breath, then return to center and switch sides. Do this 5-minute mobility routine every day, and you'll
03:02notice less stiffness, better posture, and easier movement in your daily life. If you found this
03:08helpful, don't forget to like, share, and subscribe to Mobile Physio for more tips on keeping your body
03:14strong, flexible, and pain-free. See you in the next video.
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