Work From Home? Take A Break With This 10 Minute Mobility Workout

Work From Home? Take A Break With This 10 Minute Mobility Workout

If you work from home, you may resonate with the stiffness that comes with long days spent at a computer. It’s key to take a quick break in your day to prioritize self-care and give your body some much-needed relief. Having good mobility throughout your body is important to relieve tension, prevent injury and improve posture.  The following mobility workout will increase your heart rate, give you a quick energy boost and will only take 10 minutes! So, what are you waiting for? All you’ll need is one light dumbbell and some room to move around.

Cat-Cow Stretch

  • Start on your hands and knees.
  • Exhale as you round your back, pulling your belly button towards your spine and tucking your chin towards your chest. 
  • Starting at the tailbone, release one segment of your spine at a time, relaxing through the lumbar spine, thoracic spine (mid-back) and finally, your cervical spine as you lift your chin upward into full flexion.
  • Then reverse the motion
  • Slowly move between cat and cow pose
  • Repeat for 45 seconds

Glute Bridge Pullover

  • Lie on your back on an exercise mat or comfortable surface. Rest your arms by your sides, knees bend and feet flat on the ground hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you can touch it with your fingertips.
  • With straight arms, hold a light dumbbell in your hands above your chest
  • Squeeze your glutes and core, and press your heels into the ground to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest. Resist the urge to arch your lower back as you raise your hips. 
  • With hips lifted, bring the dumbbell back behind your head towards the floor.
  • Return arms to starting position
  • Repeat 3 sets of 10 reps

High Plank to Pike

  • Begin in a high plank position
  • Lift hips toward the ceiling, creating an inverted “V” with your body
  • Lower your hips to high plank position
  • Repeat 3 sets of 10 reps

Deep Squat to Alternating Reach with Rotation

  • Stand with your feet slightly wider than hip-width apart, toes pointed out at a 45-degree angle. 
  • Keeping your arms straight and your hands pointed down toward the floor, push your hips back and bend your knees out over your toes to squat down. Reach your hands down to the ground.
  • Twist through your core and reach your right arm above your head.
  • Return to the middle.
  • Twist through your core and reach your left arm above your head.
  • Return to the middle.
  • Straighten your legs and reach both arms above your head.
  • Repeat this sequence for 45 seconds

Alternating Single-Leg Airplane

  • Stand with feet hip-width apart
  • Bring your arms straight out to the side. In one motion, lift your right foot off the ground and hinge your hips forward until your chest is parallel to the ground (or as close to parallel as you can get while keeping your balance).
  • Make sure your hips are squared and your foot is flexed.
  • Lift your chest up and bring your right foot forward to return to the starting position.
  • Repeat, lifting your left leg off of the ground.
  • Complete 3 sets of 10 reps on each side

You should always consult a healthcare professional before beginning any exercise routine - and if you're unsure of the aforementioned exercises, your friendly therapists at Altima Physio in Milton are here to help! We offer no-obligation phone call or in-person assessments to help you gain clarity on your pain and stiffness. Don't wait 'til the pain takes over! Let's make sure your workday is pain free.