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Mobility Work / Joint Mobility Routine

fitness · easy · 1.5-2 hours/week (10-15 min daily)

What is Mobility Work / Joint Mobility Routine?

Dedicated practice of controlled joint movements through full range of motion, combining flexibility with strength at end ranges. Preserves posture, prevents injury, and combats the effects of sedentary work.

Is there evidence for it?

EVIDENCEmoderate

How do you do Mobility Work / Joint Mobility Routine?

  1. 1.Perform 10-15 minutes of mobility work daily, ideally in the morning or pre-workout
  2. 2.Cover all major joints: neck circles, shoulder CARs (Controlled Articular Rotations), hip circles, ankle circles
  3. 3.Hold end-range positions for 5-10 seconds with light tension (active, not passive stretching)
  4. 4.Focus on problem areas: hip flexors and thoracic spine for desk workers; shoulders for lifters
  5. 5.Follow a structured system like FRC (Functional Range Conditioning) or GMB Mobility for progression

How long does it take?

1.5-2 hours/week (10-15 min daily).

Is it hard to start?

easy.

Source: Andreo Spina (FRC/Kinstretch); Harvard Health recommends daily stretching; growing evidence base in sports medicine
mobility · flexibility · injury-prevention · joint-health · daily-practice
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