Introduction
This quick routine includes four mobility exercises plus a shoulder strengthener to boost flexibility and stability. With just a few minutes a day, you’ll improve range of motion and relieve tension.

1. Dynamic Child’s Pose
A gentle full-body stretch to loosen your back and hips.

• How-To: Start on your knees with hands stretched out front. Rock your hips back towards your heels and then return forward. Repeat for 10 reps.
• Tip: Gradually extend your hands farther as you loosen up.

2. Frog Pose for Groin Mobility
This pose deeply stretches your groin and inner thighs.

• How-To: From a wide-knee position, sink your hips back and rest on your forearms. Hold for one minute.
• Tip: Breathe deeply and adjust your knee width based on your flexibility.

3. Pretzel Stretch for Hips and Spine
A powerful stretch for your quads, hips, and upper back.

• How-To: Lie on your side, pull your top knee to hip level and hold it down with your bottom arm. With your free hand, grab your back foot and gently pull it. Hold for 30 seconds per side.
• Alternative: Use a simple T-spine rotation if this stretch feels too intense.

4. Half-Kneeling Push-Pull
Improves upper body rotation and lower body stability.

• How-To: From a half-kneeling position, extend both arms forward in a fist. Pull one arm back like drawing a bow and punch forward with the opposite arm. Repeat 5 reps per side.
• Tip: Keep your lower body still and rotate through your upper body.

5. Shoulder Lift-Off for Strength
Strengthens your shoulders and improves overhead range of motion.

• How-To: Lie face-down with your forehead on the floor. Lift your arms as high as possible without straining. Repeat for 10 reps.
• Tip: Keep your neck relaxed and focus on using your shoulders.

Routine Breakdown and Frequency:

• Reps and Holds: Follow the reps and hold times listed for each exercise.
• Frequency: Aim for this routine once daily; twice for best results.

Conclusion:
This mobility and strength routine is efficient, effective, and only takes about 10 minutes. Consistency is key—practice it daily to improve flexibility, relieve tightness, and strengthen key muscles.

Stay consistent and enjoy better mobility every day!