5 Mobility Exercises That Fix 95% of Your Problems, by Oscar Moves on YouTube. 5 min 50 s.
- Video length
- 5 min 50 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Warm up for a minute with slow arm circles and gentle marching on the spot. This raises your body temperature before you stretch.
Start with a hip flexor stretch. Kneel on one knee, tuck your pelvis under and push your hips forward until you feel a stretch at the front of the back hip. Hold 30 seconds per side.
Move into a 90/90 hip switch. Sit with both knees bent at right angles, then rotate your knees from one side to the other. Do 8 slow switches per side.
Do a cat-cow for your spine. On hands and knees, arch your back up, then let it dip down as you look up. Repeat 10 slow rounds.
Add a thoracic rotation. Sit or kneel, place one hand behind your head and turn your upper back as far as is comfortable. Do 8 turns per side.
Finish with shoulder pass-throughs. Hold a towel or broomstick with wide hands and circle it slowly over your head and behind your back. Do 10 reps.
Breathe out as you sink into each stretch and never push into sharp pain. Stop any move that pinches or hurts.
Tips and common mistakes
Keep the routine short and repeat it daily rather than doing one long session a week.
Move slowly and stay in control instead of bouncing into a stretch.
Do the routine after a warm shower when your muscles are already warm.
If a joint feels painful rather than tight, skip that move and see a physiotherapist.
Questions
How long should I hold each stretch?
Around 30 seconds per side is a good start. Breathe steadily and ease off if you feel sharp pain.
Can I do this routine every day?
Yes. Gentle daily mobility work is fine for most people. Keep the effort low and stop if anything hurts.
Do I need any equipment?
A mat helps with floor moves, and a towel or broomstick is useful for shoulder pass-throughs. Nothing else is required.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
