EN
A short mobility routine can help you move more comfortably after long periods of sitting, travel or a busy day. This five-minute sequence uses gentle, controlled movements and requires no equipment.
Minute 1: Breathing and shoulder rolls
Stand or sit tall. Take slow breaths while rolling your shoulders backward and forward. Keep the movement comfortable and avoid forcing your range.
Minute 2: Upper-body rotation
Keep your hips facing forward and gently rotate your upper body from side to side. Move slowly and stop before you feel strain.
Minute 3: Hip mobility
Use controlled hip circles or alternating knee lifts. Hold a stable surface if you need extra balance.
Minute 4: Ankles and squat pattern
Shift your weight gently from heel to toe, then perform a comfortable partial squat if appropriate for you. Keep your knees aligned with your feet.
Minute 5: Easy full-body reset
Finish with relaxed arm reaches, gentle side bends and a short walk. The goal is smooth movement, not maximum flexibility.
If a movement causes pain, dizziness or unusual discomfort, stop and choose a gentler alternative. This routine is general movement guidance and is not a substitute for individualized medical advice.