25/08/2025
Got 15 minutes? That’s all you need to loosen stiff joints, reduce pain, and boost your strength.
This full-body Mobility workout hits every area that gets tight from training, sitting, or day-to-day life:
✅ Chin tucks & head rotations – Sit or stand tall, gently tuck your chin toward your chest, then lift back up and slowly rotate your head side to side and ear to shoulder. Great for easing neck stiffness.
✅ Wall angels – Stand with your back flat against the wall, arms bent in a “W” shape. Slowly raise them overhead, keeping elbows and wrists against the wall.
Thread the needle – From all fours, reach one arm underneath your body, palm up, letting your shoulder and upper back stretch as you rotate.
✅ 90/90 hip rotations – Sit with both legs bent at 90°, one in front and one to the side. Slowly rotate your knees side to side without lifting your feet. Progress by sitting upright without leaning back.
Hip flexor stretch with reach – Step into a lunge, press hips forward, and reach both arms overhead for a deep hip and back stretch.
✅ Ankle rockers – In a half-kneeling position, drive your front knee gently over your toes, keeping your heel on the ground. Rock back and forth to improve ankle mobility.
Repeat for 45 seconds each, rest 15 seconds, and complete 2 rounds.
Small daily habits = long-term strength, less pain, and better movement.
📲 Struggling with joint stiffness? Send me a message and I’ll help you build the right plan for you.
