Introduction
A good mobility routine is key to improving flexibility, easing tight muscles, and building strength. This routine covers four essential mobility exercises plus a core strengthener. Quick and effective, it’s perfect for your daily practice.

1. Ankle Mobility Exercise
This stretch helps you improve ankle flexibility and reduce stiffness.

• How-To: Start in a kneeling position with one leg forward. Keep your heel down, push your knee over your middle toe, and rock back and forth. Add slight pressure with your hand for a deeper stretch.
• Reps: 10 per side
• Tip: Keep your foot stable and breathe steadily.

2. Hip Flexor Stretch with Reach Back
A great move to open up your hip flexors and improve range of motion.

• How-To: From a half-kneeling position, shift forward into a hip flexor stretch. Reach your arms overhead and slightly backward to increase the stretch.
• Reps: 10 per side
• Tip: Keep your core engaged and avoid arching your lower back.

3. Pigeon Pose for Hip Mobility
The pigeon pose deeply stretches your hips and glutes.

• How-To: Bring one leg forward into a bent position, extending the other leg behind. Lower your upper body, resting on your forearms if possible. Hold for one minute per side.
• Alternative: Try a 90/90 stretch or figure-four position on your back if pigeon pose is difficult.
• Tip: Breathe deeply and adjust for comfort.

4. Open Book T-Spine Rotation
This exercise improves upper back mobility.

• How-To: Lie on your side with knees at hip height. Extend both arms forward, then open one arm across your body, letting your torso rotate. Return to the start.
• Reps: 10 per side
• Tip: Keep your knees stacked and avoid twisting your lower back.

5. Hip Airplane for Strength and Stability
The hip airplane is a fantastic balance and hip-strengthening move.

• How-To: Stand on one leg, hinge at the hips into a slight forward bend, and extend your other leg back. Slowly rotate your hip outward, then return.
• Reps: 10 per side
• Tip: Engage your core and move slowly to maintain balance.

Routine Breakdown and Frequency:

• Perform each exercise as listed, with recommended reps.
• Aim for at least one round daily; twice for faster results.

Conclusion:
This quick routine boosts mobility, relieves muscle tightness, and strengthens your core. With consistency—just nine minutes a day—you’ll see significant improvements in flexibility and stability.

Stick with it—your body will thank you!