The Minimalist Guide to Mobility: Moving Like a Ninja in 5 Minutes or Less

Courtesy of N1NJ4

9-5 desk jobs.

Epic back and forth commutes that are longer than a Lord of the Rings movie.

A never-ending stream of emails and messages.

Keeping up with the relationships that matter most to us.

With all that’s going on, we’re all busier than a one-armed man in a 5-on-1 boxing match – I totally get it

BUT! *waves finger in the air with much zest and vigor* that doesn’t mean we should sacrifice our health in the process.

Just a few years ago I was “that guy.” My days consisted of sitting in class for several hours, sitting at the library desk where I worked for several more hours, walking to the gym and doing a light jog on the treadmill before hammering my body, all before heading home to sit around more until bed time.

It’s no wonder that I moved like a tin man, my form on some exercises suffered, and I had the random aches to go along with it.

If this story sounds familiar and you’re finding yourself moving down the same path of movement lameness, consider this your intervention.

Movement Intervention

Below you’ll find a series of mobility drills to do at the beginning and end of each day. Simply pick one exercise from each category and perform 5-10 reps, cycling through them for 5 minutes.

If that seems overwhelming at first, just start by picking one of those times and a few less exercises. Set an alarm, turn on a movie/music, write yourself a note, or have a friend come by and slap you in the face as a reminder, whatever you need to do to make sure it gets done.

Many of these are mobility drills that I’ve added into my clients pre-workout warm up, and their experiences have been fantastic. Their form has improved, they’re moving better throughout the day and they’ve drop kicked nagging pains in the chest, all from doing them a few times a week – imagine what you’d gain from just 5-10 minutes a day (or more awesomely put, 35-70 minutes a week). The cumulative effect is oh so sweet.

 

Ankles

Rocking Ankle Mobilization (1:11)

Upper Back/Shoulders

Quadruped Thoracic Rotation (beginning of video)
Foam roller extension (1:47)
Wall Slides (2:13)
Band Pullaparts (2:28)
Sleeper Stretch (2:43) – 15 to 30 second hold earh arm
X-Band Walk (2:52)
Scap Pushups (3:50)
Band Shoulder Dislocations (4:05)

Hips

Spidermans  (0:11)
Hip Flexor Mobilization (0:22)
Rear Foot Elevated Hip Mobilization (0:35)
Reverse Lunge (0:49)
Knee to Knee Stretch (1:35) – this can also be a 15-30 second hold if necessary
Quadruped Hip Extension (1:04 – targets the glutes very well)

Full Body

Squat to Stand (1:22)
Bodyweight/Assisted Squats (3:25)

Bonus: Static Stretching

*Hip Hinge Hold (3:06)
*Hip Flexor Stretch (3:17)
*Quad Stretch (3:21)

* 30-60 second holds

You can also order the red resistance band (and others) here.

Did I miss anything? Want more mobility drills?
Let me know in the comment section or  e-mail and I’ll film some more exercises, because I love you more than a unicorn loves rainbows.