10-Minute Mobility Reset for Tight Hips and Shoulders

This short reset helps you move through comfortable ranges after long periods of sitting or before a workout. Keep every repetition smooth and pain-free.

How to use this routine

Perform each movement for 45 seconds, rest for 15 seconds, and complete two rounds.

1. Shoulder circles: Make slow circles while keeping your ribs relaxed.
2. Open-book rotation: Lie on your side with knees bent and rotate your top arm across your body.
3. Half-kneeling hip stretch: Gently shift forward while keeping your pelvis level.
4. Bodyweight squat hold: Sit into a comfortable squat and use support if needed.
5. Standing side reach: Reach one arm overhead and lengthen the side of your body.

Progress gently

Mobility improves through regular, comfortable practice. A smaller range with steady breathing is more useful than forcing a deeper position.