10 Minute Mobility Routine for Stiff, Busy Parents

Stiff back when you get out of bed. Hips that creak when you get down to the kids’ level. Shoulders up round your ears after a day at the laptop. Most parents I coach do not need an hour of yoga. They need something short they will actually do. This 10 minute mobility routine is the one I give to busy mums and dads in Archway, and you can do it in the living room in your pyjamas.

What mobility actually means

Flexibility is how far a muscle can stretch. Mobility is how well you can move a joint through its range under your own control. You can be quite flexible and still move badly, and you can improve mobility a lot without ever touching your toes.

For parents, the big three areas are usually:

• Hips: tight from sitting at a desk, driving and sofa time.
• Upper back: rounded from phones, laptops and feeding babies.
• Ankles: stiff, which makes squatting down to pick things up harder on your knees and back.

The NHS recommends breaking up long periods of sitting with at least light activity (see why we should sit less). A short daily mobility routine is an easy way to do that.

The 10 minute mobility routine

Do each move for the time shown, moving slowly and breathing steadily. No bouncing, and no pain. A mild stretch or a bit of effort is fine.

1. Cat-cow (1 minute). On hands and knees, slowly round your back up towards the ceiling, then let your belly drop and lift your chest. Move one bit of your spine at a time.
2. Thread the needle (1 minute, 30 seconds each side). From hands and knees, slide one arm under your body and rest your shoulder on the floor, then open that arm up towards the ceiling. Great for the upper back.
3. World’s greatest stretch (2 minutes, 1 minute each side). Step into a long lunge, both hands inside your front foot. Drop the back knee if you need to. Rotate and reach your inside arm to the ceiling, then back down. 5 slow reps, then hold the lunge for a few breaths.
4. 90/90 hip switches (1 minute). Sit on the floor with both knees bent at right angles, one in front of you and one to the side. Rotate both knees over to the other side. Use your hands behind you for support.
5. Half-kneeling hip flexor stretch (1 minute, 30 seconds each side). Kneel on one knee, tuck your tailbone under and squeeze the glute on that side. You should feel it at the front of the hip.
6. Deep squat hold (1 minute). Hold the edge of a sturdy worktop or door frame and sit down into a deep squat, heels on the floor if you can. Gently shift side to side.
7. Ankle rocks (1 minute, 30 seconds each side). Facing a wall in a split stance, push your front knee forward over your toes towards the wall, keeping the heel down. Rock in and out.
8. Wall angels (1 minute). Back against the wall, slide your arms up and down like a snow angel. Only go as far as you can while keeping your lower back close to the wall.
9. Standing reach and breathe (1 minute). Reach both arms overhead, take 3 big breaths, lean gently side to side. Done.

When to do it

• First thing in the morning before the kids are up, to ease morning stiffness.
• As a warm-up before a workout or a run. My guide to the warm-up before exercise explains how to add a few faster moves on top.
• After a long sitting day at work, before you collapse on the sofa.
• After bedtime as a calm wind-down. It is quiet enough not to wake anyone.

Daily is ideal, but even 3 or 4 times a week makes a noticeable difference for most people within a few weeks.

Make it easier or harder

• Easier: do moves 3, 4 and 6 holding a chair, or sit on a cushion for the 90/90. Cut each move to 30 seconds.
• Harder: add a pause at the end range of each rep, or hold a light kettlebell in the deep squat.

If you have a hip replacement, a back or knee injury, or you are pregnant or recently postnatal, check with your GP or a physio before starting. Some of these positions may need changing for you. Stop any move that causes sharp pain, pins and needles or numbness.

Mobility and posture: the honest truth

Ten minutes of mobility will not undo eight hours slumped at a desk on its own. What it does is remind your body how to move, ease stiffness and make strength training feel better. The real win is combining it with moving more through the day and building strength. My post on posture tips for busy parents covers the daily habits side. And if your hips are your main problem, see my hip flexor stretches for desk workers.

Want this done with you? Try a mobility class

If you know you will not do it alone, come and do it with us. SYP Unlock is my hip and back mobility class in Archway. It takes this 10 minute mobility routine much further, with strength work to hold on to the range you gain, in a relaxed small group.

FAQs

Is 10 minutes of mobility a day enough?

For most people, yes, as long as you do it consistently. Ten minutes most days is better than an hour once a month. Pair it with strength training for the best results.

Should I do mobility in the morning or at night?

Either works. Mornings help with stiffness, evenings can help you unwind. Pick the time you will stick to.

What is the difference between mobility and stretching?

Stretching is mostly passive, holding a muscle in a lengthened position. Mobility work is active, moving a joint through its range under control. Good routines use both.

How long does it take to improve mobility?

Many people feel looser after a single session, and notice lasting changes after 3 to 6 weeks of regular practice.

Book your first class

SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, and every exercise has an easier and harder option. The timetable is sent when you book. Book your £15 class here or call or WhatsApp me on 07301 512215. If stiffness is getting in the way of everything, private personal training in Archway lets us work on your specific problem areas one to one.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.