Quickly repairing 7 minutes of strain on your hips, back, and shoulders, as a professional recommends this exercise regimen
The Tailored Fit PT founders, Milad and Ryan, have created a seven-minute mobility routine designed to improve hip, back, and shoulder mobility. This workout is an ideal solution for those who need to give extra attention to their hips, especially for individuals who spend long hours sitting.
The routine is entirely bodyweight-based and requires minimal equipment — just a small pillow for knee support and a sofa or bench for one exercise. The exercises are suitable for both home and gym use, making it easy to incorporate into a daily routine.
The routine is beneficial due to its effectiveness and short duration. It helps counteract the negative effects of prolonged sitting and age-related mobility decline. By performing the routine three times a week, you can expect to improve mobility, reduce pain, and enable safer squatting and lifting of heavy objects.
Each exercise can be done for about 45 seconds per side (where applicable), completing two to three rounds of the entire routine. The British Safety Council emphasizes the importance of movement during workdays to combat the negative effects of prolonged sitting.
This mobility routine includes movements aimed at opening up tight hips, mobilizing the back, and increasing shoulder range of motion. Though the exact exercises were not detailed textually in the search results, they likely include mobility movements such as hip hurdles, hip openers, and stretching/movement patterns for shoulders and the back.
If your focus is on strengthening the lower back, there are four PT-approved exercises available. There are also other short mobility routines available for addressing specific body areas.
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References:
[1] Tailored Fit PT (2021). The 7-Minute Mobility Routine for Tight Hips. [Online]. Available: https://tailoredfitpt.com/blogs/tailored-fit-pt-blog/the-7-minute-mobility-routine-for-tight-hips
[2] Tailored Fit PT (2021). The Importance of Mobility Training. [Online]. Available: https://tailoredfitpt.com/blogs/tailored-fit-pt-blog/the-importance-of-mobility-training
[3] Tailored Fit PT (2021). Hip Hurdle Mobility Exercise. [Online]. Available: https://tailoredfitpt.com/blogs/tailored-fit-pt-blog/hip-hurdle-mobility-exercise
[4] Tailored Fit PT (2021). Hip Opener Mobility Exercise. [Online]. Available: https://tailoredfitpt.com/blogs/tailored-fit-pt-blog/hip-opener-mobility-exercise
The seven-minute mobility routine developed by The Tailored Fit PT focuses on science-backed exercises for improving hip, back, and shoulder mobility in line with health-and-wellness and workplace-wellness concerns. This routine, designed for individuals who spend long hours sitting, is suitable for any fitness-and-exercise regimen due to its effectiveness and convenience, and can be done at home or the gym.
