Why Mobility Matters
Mobility is one of the most overlooked aspects of fitness, yet it plays a crucial role in overall health, athletic performance, and injury prevention. Tight muscles and poor movement patterns can lead to pain, stiffness, and limited range of motion. That’s why incorporating a short but effective mobility routine into your daily schedule can make a big difference.
Strength and mobility coach Jared Foote has designed a five-move routine that takes just 10 to 15 minutes to complete. This routine helps loosen tight muscles, relieve tension, and improve flexibility throughout the body.
Who is Jared Foote?
If you check out Jared Foote’s Instagram, you’ll see he’s a mobility expert who blends yoga, calisthenics, resistance training, and primal movement to create effective and functional routines. His approach helps people move better, feel better, and prevent injuries.
But don’t worry—this routine doesn’t require you to crawl like an animal! Instead, it focuses on primal movement patterns like squats, lunges, and twists to enhance flexibility, posture, and balance.
The Benefits of This Routine
This five-move sequence is designed to:
• Loosen tight hips and shoulders
• Improve spinal mobility
• Increase flexibility in the lower back and legs
• Enhance posture and overall movement
Let’s break down each move in the routine and how it benefits your body.
The 5-Move Mobility Routine
1. Deep Squat Hold with Arm Rotations
How to Do It:
• Stand with feet shoulder-width apart and lower into a deep squat.
• Keep your heels on the ground and your chest lifted.
• Extend one arm up toward the ceiling, twisting through your spine.
• Hold for a second, then switch arms.
• Repeat for 8–10 reps per side.
Benefits:
• Increases hip flexibility
• Improves thoracic spine mobility
• Strengthens core and lower body
2. World’s Greatest Stretch
How to Do It:
• Start in a high lunge position with your right foot forward.
• Place your left hand on the ground for support.
• Rotate your right arm toward the ceiling, twisting your torso.
• Hold for a few seconds, then switch sides.
• Perform 6–8 reps per side.
Benefits:
• Loosens hips and hamstrings
• Enhances spinal rotation
• Stretches the chest and shoulders
3. Prone Scorpion Stretch
How to Do It:
• Lie face down with arms extended out to the sides.
• Bend your right knee and reach it across your body toward your left hand.
• Hold for a few seconds, feeling the stretch in your lower back and hips.
• Return to the starting position and switch sides.
• Perform 6–8 reps per side.
Benefits:
• Improves spinal mobility
• Relieves lower back tension
• Stretches the chest and hip flexors
4. Cat-Cow Spinal Wave
How to Do It:
• Get on all fours with your wrists under your shoulders and knees under your hips.
• Inhale, arch your back, and lift your head (Cow Pose).
• Exhale, round your spine, and tuck your chin (Cat Pose).
• Move slowly through each position, focusing on spinal movement.
• Perform for 30–60 seconds.
Benefits:
• Improves spinal flexibility
• Relieves tension in the back and neck
• Enhances coordination and body awareness
5. Seated Forward Fold with Side Reaches
How to Do It:
• Sit with your legs extended straight in front of you.
• Reach both hands toward your toes, keeping your back flat.
• Hold for a few seconds, then reach your right hand toward your left foot.
• Switch sides and repeat for 6–8 reps per side.
Benefits:
• Stretches hamstrings and lower back
• Improves flexibility in the spine
• Enhances posture and relaxation
Final Thoughts
This 10–15 minute routine is perfect for anyone looking to improve flexibility, relieve muscle tension, and move better in daily life. Whether you’re an athlete, gym-goer, or just someone who sits for long hours, incorporating these exercises into your day can significantly enhance your mobility and prevent stiffness.
Try adding this routine to your warm-up, cooldown, or as a standalone mobility session. Consistency is key, so make it a habit, and you’ll feel the difference in your body over time!