Most of us know that we should be stretching more—especially if we spend a lot of time sitting down.
The body is very good at reminding us of this, giving us a niggle in the shoulders or dull back pain whenever we've been still for too long.
The best way to tackle these issues is by doing mobility exercises that lengthen the muscles and strengthen the joints.
But you don't actually need to go to an hour-long class to feel the benefits of mobility, at least not according to yoga instructor Liv Townsend, better known online as Liv In Leggings, who has shared an eight-minute routine that targets the entire body.
How to do Olivia Townsend's eight minute mobility routine
Most of the moves in this routine can be done without any equipment, but you will need something to stand on for the final move; deficit calf raises—which could easily just be the bottom step of your stairs.
There's also the option to add weight to the couch stretch, but this isn't a necessity.
Complete each exercise for 30 seconds, and remember to do both sides for the single leg exercises.
Why this mobility routine is so effective
This routine includes strengthening exercises, as well as stretches designed to improve flexibility, which is really important for effective mobility.
“Strength without flexibility leaves us feeling stiff, achy and restricted in our movements, while flexibility without strength leaves us at risk of injury, and lacking stability, control and balance,” Townsend tells Fit&Well.
“Focusing on both provides us complete freedom of movement,” she adds.
This routine targets muscles and joints throughout the body, but there's a particular emphasis on the hips and shoulders.
“The majority of people struggle most with their hip and shoulder mobility, likely due to modern lifestyles which have us sitting down for long periods, so these would be my top two areas to focus on,” Townsend explains.
"Including both active and passive stretching in your flexibility routine helps you tackle all the hurdles that keep us stiff and inflexible."
Liv Townsend
Some of the moves in this routine are dynamic, which means you move in and out of them, whereas some of them are passive, which means you hold them.
“Including both active and passive stretching in your flexibility routine helps you tackle all the hurdles that keep us stiff and inflexible,” Townsend explains.
“By combining both, you'll improve the elasticity of the muscles themselves, as well as improve how your nervous system reacts to stretching,” she says.
Try to do this routine daily, or at least three to four times a week to see improvements in how your body feels.
