The 10-Minute Flow
One ten-minute mobility flow for hips, hamstrings, shoulders and spine
Hips and ankles (3 min)
- Deep squat hold: heels down, elbows nudging knees out, 30-45 s. Easier: hold a doorframe
- 90/90 hip switches: knees bent 90 degrees, rotate side to side, 8 each way
- Ankle rocks: push one knee forward over your toes, heel down, 10 each side
Hamstrings and back (3 min)
- Hip-hinge forward fold: soft knees, hinge at the hips, hold 20-30 s, gentle stretch only
- Cat-cow: on all fours, one full breath per position, 5-10 slow reps
- Thread the needle: from all fours, slide one arm under your body, 5 breaths each side
Shoulders and upper back (3 min)
- Wall slides: forearms on the wall, slide up and down, 10 slow reps
- Open book: lie on your side, open your top arm across, 8 reps each side
- Thoracic extension: lean back over a chair back or foam roller, 5 slow breaths
Make it stick
- Minute 10: 1 minute of slow belly breathing, in through the nose, out through the mouth
- Busy day? Minimum version: 1 minute with a deep squat hold and one overhead reach
- Target: about 60 seconds per stretch, on at least 2 days a week (ACSM)
- Stretching most days, 5+ minutes a week in total, may improve range of motion
- Weekly tracker: tick each day. Retest every 2 weeks: deep squat, toe touch, overhead reach
Good to know
- Move into each stretch without forcing it. Stop if something hurts sharply. General movement advice, not treatment.
Sources
Don't miss the launch
One More Day turns your real workouts, meals, steps and sleep into a game. Join the waitlist and we'll email you the day it goes live.