Use this 10-minute mobility routine to boost your flexibility and improve posture — no equipment needed

Everyone can benefit from doing more mobility work, and it doesn’t have to take a lot of time to achieve the results you want.

This 10-minute mobility routine from fitness trainer Fraser Wilson doesn’t require any equipment, so it’s easy to fit into your routine, and if you do it two or three times a week, it will quickly help to improve your posture and flexibility.

If you want to roll out one of the best yoga mats to make floor exercises more comfortable, then go ahead, but otherwise, you don’t need anything for this stretching session aside from a bit of space.

Watch Fraser Wilson’s 10-minute mobility routine

10 MIN PERFECT MOBILITY ROUTINE (NO EQUIPMENT FOLLOW ALONG!) - YouTube

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There are 14 stretches in the routine and Wilson performs the whole thing in the video, so you can follow along to make sure you’re getting into the right position and holding each pose for the correct length of time.

The routine stretches the whole body and while that makes it a very time-efficient session to add to your weekly schedule, if you do have areas of the body that need more attention, then it might be worth also doing some more specific stretches for them — if it’s your hips in particular that are tight, try these five moves to help unlock them.

This mobility routine will benefit everyone, and is especially good for those doing regular workouts at the gym and taxing their muscles.

Doing it after a training session will speed up your recovery from the workout and hopefully reduce the risk of experiencing any delayed-onset muscle soreness (DOMS).

It’s also a great way to relax the body after a tough workout, with the slow stretches helping to ease you off after your training, while also benefiting the muscles.

For improving your mobility, it’ll take some time for that benefit to appear — years of tightness don’t disappear overnight after just one session.

However, if you stick to doing this routine (or ones like it) several times a week, you will begin to notice improvements in your mobility. Consistency really is key.

Stay consistent, and the benefits will shine through during your training, where you’ll have more range and flexibility during strength workouts, and in general life, where you’ll have more functional fitness thanks to increased mobility.

If you’re experienced with yoga, you’ll be familiar with some of the moves in Wilson’s video, and if you’d prefer to do a full yoga routine, try this 15-minute mobility session from a personal trainer to bulletproof your body.

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