Intro
Mobility is freedom. You don’t need to spend hours stretching — just 10 focused minutes a day can ease stiffness, reduce aches, and help your strength workouts feel better.
Why Mobility Declines
After 50, hormonal changes, sitting time, and less variety of movement lead to tighter hips and shoulders. Mobility restores the easy range you once had — and prevents injury when you lift or garden.
10-Minute Daily Flow
- Hip Flexor Stretch (2 min): Lunge position, front knee bent, tuck pelvis slightly.
- Seated Figure-Four (2 min): Cross ankle over opposite knee, hinge forward gently.
- Thoracic Opener (2 min): Sit tall, twist gently side to side holding a pillow.
- Wall Angels (2 min): Stand against wall, slide arms up and down slowly.
- Ankle Rocks (2 min): Move knee past toes with heel grounded.
Bonus Habit Hook
Do this right after brushing your teeth at night or after your morning coffee. Pairing it with a routine makes it automatic.
Takeaway: 10 minutes of daily movement beats 60 minutes once a week. Think of mobility as brushing your joints.