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Buy · €19.99Routine · 20 min · Mobility
20-Minute Mobility Routine: Hips, Back, Ankles and Shoulders
If you spend long hours sitting, run, play padel or lift, mobility is what keeps your joints healthy and helps you move better. This routine works through your body from top to bottom in 20 minutes, with no equipment. Do it in the morning, as a warm-up before training or on rest days.
Duration20 minutes
EquipmentNone · optional: a broomstick
LevelAll levels
FrequencyDaily or 3-4 times a week
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Spine and breathing
4 minutes
Cat Stretch
10 slow repsArch and round your back in rhythm with your breath.
Child's Pose
1 minute, breathing deeplySeated Spinal Twist
8 per side
Hips
7 minutes
Quadruped Hip Circles
10 per sideWorld's Greatest Stretch
5 per sideThe star exercise: hips, hamstrings and spine in one move.
Kneeling Hip Flexor Stretch
45 sec per sideSqueeze the glute of your back leg to feel the stretch more.
Groiners
8 per sideLunge with Torso Rotation
6 per side
Legs and ankles
5 minutes
Inchworm
6 repsRunner's Stretch
45 sec per sideAnkle Circles
10 per side in each directionWall Calf Stretch
45 sec per side
Shoulders and upper back
4 minutes
Arm Circles
30 sec forward and 30 sec backwardStanding Torso Rotation
10 per sideUse a broomstick or a towel.
Upper Back Stretch
45 sec
10-minute express version
Short on time? Just do: cat-cow, world's greatest stretch, kneeling hip flexor stretch, inchworm, wall calf stretch and arm circles. One minute per exercise, and repeat the circuit if you have time left.
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Tips to make it work
- Move within a pain-free range. Gentle tension is normal; a sharp pain is not.
- Breathe slowly: as you exhale, your body gives a little more.
- Ten minutes every day beats one hour once a week.
- Before a run or a game, do the dynamic version (no long holds) and save the longer stretches for afterward.
Mobility equipment
- Foam rollerTo release tension before stretching.
- Thick matKeeps your knees and back comfortable on the floor.
- Stretching strapHelps you reach further in hamstring stretches.
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Frequently asked questions
Is it better to do mobility in the morning or at night?
It doesn't matter much: what counts is doing it often. In the morning it helps shake off stiffness; at night it helps you relax.
Are mobility and stretching the same thing?
Not exactly. Mobility trains your range of motion with control and through movement; stretching holds a position. This routine combines both.
Does it work as a warm-up?
Yes. Before training, do the dynamic exercises (circles, inchworm, world's greatest stretch, groiners) and shorten the held positions.
Want a complete plan?
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
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