Sitting down all day, every day got the better of your body? That\u2019s exactly why Personal Training duo, Milad and Ryan, founders of Tailored Fit PT, created this seven-minute mobility routine. They say it can \u201cerase hours of damage done to your hips, back and shoulders\u201d, while also helping you squat deeper and lift heavy objects more safely. Essentially, it helps you move better with less pain and, best of all, it\u2019s entirely bodyweight-based.<\/p>\n
Our mobility naturally declines as we age due to a decrease in muscle mass and bone density, but sitting for long periods of time can exacerbate this, by weakening our muscles and stiffening our joints. The British Safety Counci<\/a>l emphasises the importance of movement, saying: \u201cTaking regular breaks throughout the workday is essential for incorporating movement and combating the negative effects of prolonged sitting.\u201d That\u2019s why mobility routines, like these, are so beneficial \u2013 they’re not only effective, but also short enough to slot easily into your day.<\/p>\n You won\u2019t need much equipment for these exercises, just a small pillow to support your knee and a sofa or weight bench<\/a> for the third exercise. For best results, Coach Milad recommends doing the routine three times a week. While he doesn\u2019t specify rep counts, we suggest performing each exercise for 45 seconds per side (where applicable) and completing two to three rounds of the full routine. As always, if you\u2019re unsure of any of the movements, take a quick look at the video above. Here are the exercises:<\/p>\n You may like<\/p>\n The world\u2019s greatest stretchHip hurdlesCouch stretch with hamstring flossAdductor rock backs<\/p>\n If you need to give a certain area of your body some extra attention, we\u2019ve got plenty of other short mobility routines that can help, like this seven-minute workout<\/a> that\u2019s ideal for helping to unlock tight, achy hips. Alternatively, if you\u2019re looking to strengthen your lower back, check out these four PT-approved exercises<\/a>, ideal for doing at home or the gym.<\/p>\n