My Daily 10 Minute Mobility Routine
Aug 27, 2026Mobility work doesn't need to be another 30 minute workout added to your day.
This is the routine I do pretty much every single night: five movements, one minute each, for two rounds.
10 minutes total.
Sometimes it turns into 15 or 20 minutes because something feels particularly good and I spend more time there. Sometimes I only do one round and call it after five minutes.
But I get on the floor and do at least one round almost every day.
Why I Do Mobility at Night
This routine didn't start because I decided I needed the perfect mobility protocol.
I started getting on the floor while I was watching TV instead of parking my ass on the couch. I'd move through a few stretches and yoga type positions that felt good, and eventually these five movements became the ones I kept coming back to.
There was almost no barrier to doing it. I didn't need to change my clothes, go to the gym, get out equipment, or carve another chunk of time out of my day.
I was already watching TV. I just started doing it from the floor.
Pretty quickly, it became part of my nighttime routine.
I'm also not treating these 10 minutes like another workout. I'm not aggressively stretching or constantly trying to force myself into deeper positions. I move slowly, breathe, explore the positions a little bit, and spend more time wherever I feel restricted.
Do that consistently and improvements in your mobility can happen without turning mobility itself into another huge project.
The 10 Minute Routine
Set a timer for one minute per movement.
Complete all five exercises, then start back at the top and repeat them once more.
2 rounds = 10 minutes.
1. 90/90 Hip Drill
Sit on the floor in a 90/90 position with both knees bent and slowly transition your knees from one side to the other.
You don't have to continuously move for the entire minute. Pause in one position, lean your torso forward, rotate, or spend a little extra time on whichever side feels more restricted.
The 90/90 gives your hips time in both internal and external rotation, ranges of motion that aren't always challenged much during everyday life or traditional strength training.
Don't worry about making every rep perfect. Explore the position and keep moving.
2. Sumo Squat Stretch
Take a wide stance and sink into a deep squat.
Once you're down there, move around a little. Shift your weight from side to side, gently push your knees outward with your elbows, or alternate dipping one knee inward toward the floor.
The goal is to spend some time getting comfortable in a deep squat while working through the hips, adductors, knees, and ankles.
Your squat doesn't have to look like anyone else's. Go as deep as you can comfortably control and work from there.
3. World's Greatest Stretch
Step into a long lunge and place the hand opposite your front foot on the floor.
Reach your other arm toward the ceiling and let your upper back rotate with you. Then bring that arm down and reach through the space underneath your body.
Keep alternating between the two positions before switching sides.
There's a reason this movement shows up in so many warmups and mobility routines. You're getting movement through the hips and hip flexors while also working thoracic spine rotation.
REACH. Don't just move your arm. Let your torso rotate with it.
4. Down Dog to Seal
Move slowly back and forth between downward dog and seal pose.
In downward dog, push your hips back and spend some time opening the calves, ankles, hamstrings, and the rest of the posterior chain.
Then move forward into seal and gently extend through the spine.
I like alternating between these because you're taking the body through two very different positions rather than sitting statically in one stretch for the entire minute.
There is no rush. Move back and forth at whatever pace feels good.
5. Saddle Pose
Sit on your heels with your shins on the floor.
If that's enough of a stretch, stay upright.
If you have more range available, gradually lean backward onto your hands. From there you can move onto your elbows or eventually lower yourself all the way down.
Don't force this one.
Find the version you can actually relax into and breathe. You should feel a significant stretch through the quads and front of the hips without feeling like you're fighting for your life to stay in the position.
Once your minute is up, go back to the 90/90 hip drill and complete your second round.
Consistency Beats the Perfect Mobility Program
I could give you a much more complicated mobility routine.
We could have 15 different exercises targeting individual joints. We could add kettlebells, bands, PVC pipes, loaded stretching, specific breathing drills, and a dozen other things.
There can absolutely be a time and place for that.
But if your goal is simply to move well and take care of your body consistently, you don't necessarily need more complexity.
You need something you'll actually do.
That's what I like about this routine. It doesn't require another trip to the gym or another 30 minute block on my calendar. If I'm already relaxing and watching TV, it barely disrupts my evening.
Five minutes is useful.
Ten minutes is great.
And doing a little bit of mobility work consistently over months and years gives you a whole lot more exposure to these positions than occasionally doing the "perfect" 30 minute mobility routine.
Mobility as Part of Your Nighttime Routine
There's another reason I like doing this at night: it tells my brain and body that the day is winding down.
Training is over. Work is done. I'm moving slowly, paying attention to my breathing, and lowering the intensity of what I'm doing.
It's become part of my down regulation routine before bed.
You don't have to do these movements at night to benefit from them. If mornings or afternoons work better for you, do them then.
But pairing mobility work with something you're already doing every day is one of the easiest ways to make it stick.
If you're already spending 30 minutes watching TV at night, try spending the first 10 on the floor.
10 Minute Nighttime Mobility Routine
(Screenshot if you want)
Complete 2 rounds:
1:00 — 90/90 Hip Drill
1:00 — Sumo Squat Stretch
1:00 — World's Greatest Stretch
1:00 — Down Dog to Seal
1:00 — Saddle Pose
No equipment. No workout clothes. No sweat. Nothing complicated.
Just get on the floor and move.
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