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Feeling tightness and tension in your body can be a common issue, often resulting from various daily activities. Many individuals experience stiffness due to factors such as sleeping in an awkward position, prolonged screen time, or intense exercise that leads to delayed onset muscle soreness (DOMS). To combat this discomfort, a quick and effective solution has emerged: a 10-minute full-body mobility routine designed by fitness instructor Liney Bezuidenhout.
According to Bezuidenhout, this mobility session is suitable for all fitness levels and can be integrated into your day, whether you are just starting out, cooling down after a workout, or taking a movement break. She asserts, “This session will leave you feeling looser, more energized, and ready for anything.”
Understanding the Routine
The mobility routine consists of approximately 11 dynamic stretching exercises, which are performed in intervals of 20 to 45 seconds. Unlike static stretching, where one holds a position, dynamic stretching involves moving muscles and joints through their full range of motion. The exercises included in Bezuidenhout’s routine are as follows:
– Cat cows
– Thread the needle
– Scap activations
– Cobra to child’s pose
– Diamond elbow flutters
– Walk the dog
– Kneeling lunge with twists
– Lizard to half splits
– Half kneeling circles
– Glute circles
– Side-to-side child’s pose
Many of these movements are supersetted, meaning two different exercises are performed back to back. This not only increases the workout’s efficiency but also enhances its intensity.
Is 10 Minutes Enough?
The effectiveness of a 10-minute stretching routine can vary significantly from person to person. As Kimball Taylor, clinical director and doctor of physical therapy at FYZICAL, notes, “For many people, 10 minutes of stretching can make a meaningful difference in flexibility and overall function.” However, those experiencing significant tightness or pain might find that extending their routine to 20 to 30 minutes daily is more beneficial.
Taylor emphasizes the importance of consistency in maintaining flexibility. “A short, enjoyable routine—whether stretching, a daily yoga practice, or morning Pilates flow—is far more effective in the long run than a longer program you struggle to maintain,” she states. This highlights the value of even brief, focused sessions.
In summary, dedicating just 10 minutes each day to this mobility routine can help alleviate tension and enhance flexibility, making it a practical choice for anyone looking to improve their overall physical well-being. By prioritizing movement and incorporating this quick workout into your day, you may experience a positive shift in how your body feels and functions.
