A professional affirms that a 7-minute flexibility regimen counteracts "detrimental impact" on your hips, spine, and shoulder region
Seven-Minute Mobility Routine for Hips, Back, and Shoulders: A Game Changer for Reducing Pain and Enhancing Movement
In an effort to combat the negative effects of prolonged sitting, trainers Milad and Ryan from Tailored Fit PT have developed a seven-minute mobility routine. This bodyweight-only exercise regimen, suitable for home or gym use, is designed to improve movement, reduce pain, and help with squatting deeper and lifting more safely.
The routine consists of three key exercises: The World’s Greatest Stretch, Hip Hurdles, and Couch Stretch (which requires a sofa or bench). To get the most out of this routine, it is recommended to complete two to three rounds, with each exercise lasting approximately 45 seconds per side where applicable.
The World’s Greatest Stretch helps to loosen tight hips, while Hip Hurdles focuses on improving hip mobility. The Couch Stretch targets the lower back and shoulders, providing a well-rounded approach to mobility.
Coach Milad suggests incorporating this routine into your weekly schedule three times a week for optimal results. For those seeking to strengthen their lower back, there are four additional PT-approved exercises available, though details on these exercises were not provided in the text.
This structured mobility routine is practical, easy to incorporate into your day, and requires minimal equipment beyond a small pillow and a sofa or weight bench. By addressing the stiffening and weakening of the hips, back, and shoulders, this routine supports movement efficiency with less pain.
The British Safety Council emphasises the importance of movement and taking regular breaks during the workday to combat the negative effects of prolonged sitting. This seven-minute mobility routine is a valuable addition to any daily routine, providing a short yet effective solution for maintaining and restoring mobility.
A video of the exercises is available for reference, making it even easier to follow along and reap the benefits of this mobility routine. If you're looking to focus on your hip flexibility or simply want to counteract the effects of a sedentary lifestyle on your joints and muscles, this seven-minute routine is an excellent choice.
- By implementing the seven-minute mobility routine focusing on hips, back, and shoulders into the workplace, employees can enhance their health-and-wellness by counteracting the adverse effects of prolonged sitting, thereby fostering a more conducive environment for science-backed workplace-wellness and fitness-and-exercise.
- As part of a comprehensive health-and-wellness plan for efficiently managing movement and reducing pain, integrating the seven-minute mobility routine into one's fitness-and-exercise regimen would help bolster overall physical fitness and boost productivity in various aspects of life, including personal and professional.
