Let’s be honest – sitting at a desk all day doesn’t do your body any favours.
Tight hips, stiff shoulders, and aching backs are all too common.
The solution?
Daily mobility exercises.
These aren’t just stretches – they’re movements designed to keep your joints healthy, improve your range of motion, and help you move freely and confidently.
The best part? You can do them in just 10 minutes, whether you’re at home, in the office, or between meetings.
Let’s Set the Scene
Imagine this.
You’re hunched over your laptop, grinding through a packed schedule.
Hours pass, and by the time you stand up, your body feels stiff and creaky.
Now imagine taking just 5–10 minutes to loosen up throughout the day.
You stretch, rotate, and move your joints.
You feel energised, mobile, and ready to tackle whatever comes next.
These exercises are your secret weapon against stiffness and discomfort.
The Possible Impact of Skipping Mobility Work
If you don’t prioritise mobility:
• Long hours of sitting lead to tight hips, stiff shoulders, and poor posture.
• Everyday movements like bending or twisting become harder over time.
• You’re more prone to injuries when you try to exercise.
But if you commit to daily mobility work:
• You move freely and confidently, both in and out of the gym.
• You reduce aches and pains caused by sitting or repetitive movements.
• You set the foundation for long-term health and physical resilience.
Let’s Make This Super Simple
Here are the top mobility exercises every exec should do daily:
1. Cat-Cow Stretch (Spinal Mobility)
• How to Do It: Start on all fours. Inhale as you arch your back (cow), then exhale as you round your spine (cat). Repeat for 8–10 reps.
• Why It Matters: Keeps your spine flexible and counteracts hours of sitting.
2. Deep Squat Hold (Hip and Ankle Mobility)
• How to Do It: Squat down as low as you can with your heels on the ground. Hold for 30–60 seconds. Use a support if needed.
• Why It Matters: Opens up tight hips and strengthens your ankles for better movement.
3. Shoulder Pass-Throughs (Shoulder Mobility)
• How to Do It: Hold a broomstick or band with a wide grip. Slowly bring it overhead and behind you, then return to the front. Repeat 8–10 times.
• Why It Matters: Loosens up your shoulders and improves posture.
4. Seated Spinal Twist (Spinal Rotation)
• How to Do It: Sit cross-legged or on a chair. Rotate your torso to one side, placing a hand on the opposite knee for support. Hold for 20–30 seconds, then switch sides.
• Why It Matters: Improves rotational mobility and reduces stiffness in your back.
5. Ankle Rolls (Ankle Mobility)
• How to Do It: Sit or stand and rotate your ankle in circles, 10 times in each direction. Repeat on the other foot.
• Why It Matters: Strengthens and mobilises your ankles, which are critical for balance and movement.
6. Hip Flexor Stretch (Hip Mobility)
• How to Do It: Kneel on one leg with the other foot planted in front. Push your hips forward gently and hold for 20–30 seconds per side.
• Why It Matters: Opens up tight hip flexors from hours of sitting.
7. Thoracic Extension Stretch (Upper Back Mobility)
• How to Do It: Sit on the edge of a chair, place your hands behind your head, and gently lean your upper back over the chair. Hold for 10–15 seconds. Repeat 2–3 times.
• Why It Matters: Improves upper back mobility and counteracts slouching.
Why This Will Make You “Fit for Future & Family”
These mobility exercises aren’t just about feeling good – they’re about staying strong and active for life.
They help you move freely, exercise effectively, and reduce the risk of long-term stiffness or injuries.
They show your family that staying healthy isn’t complicated – it’s about small, consistent actions that pay off over time.
Because when you commit to daily mobility work, you’re investing in a body that’s ready for the demands of both today and the future.
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