If you sit down most of the day, then you’re simply not moving enough.
And as you get older, the adage “use it or lose it” becomes more apparent.
A good way to mitigate this is to move your joints through your available range of motion each day.
And there’s plenty of ways to do this.
Strength training being one way that’s massively underrated for mobility…
But a lot of you are probably short on time, not willing to go to the gym, and/or simply find mobility exercises boring.
So, you don’t want to spend 30-45 minutes each day mobilising your body.
Well to keep things short and sweet, here’s three simple drills you can start doing right away.
Elevated Pigeon Stretch
The pigeon is a great way to stretch out the deep muscles of the hips and glutes, which are typically neglected with the desk-bound lifestyle.
The elevated version is more accessible as it’s slightly easier, and can be done on the edge of a bed or sofa when at home.
I’d recommend 1-2 sets of 30-60s each side, in the morning and evening.
World's Greatest Stretch
The name speaks for itself on this one…
You don’t get much more bang for your buck than this.
The worlds greatest stretch is a full body stretch that mobilises the hips, upper back and shoulders.
Due to it’s more active nature, i’d use this one in the morning to start the day, or afternoon to keep things moving.
Aim for 1-2 sets of 16-20 reps.
T-Spine Wall Rotations
A favourite of mine as it gives your thoracic spine and shoulders exactly what they need.
Some rotation.
You’ll need a bit of wall space for this one, and I’d use it in the morning to wakeup the spine and shoulders.
Aim for 1-2 sets of 16-20 reps each way.
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