You’ve tried stretching. You’ve tried foam rolling. You’ve sat in pigeon pose and hoped it would make a difference. But what if your daily mobility routine wasn’t just something – what if it was the right thing?
At Lift Clinic, we believe that small, intentional habits can lead to big results. And if you’re anything like us – balancing work, training, and life goals – a focused daily mobility routine can be one of the most powerful things you do for your body.
Start with Just 10 Minutes a Day
A consistent mobility habit isn’t about perfection — it’s about connection.
Connection to your body. To your goals. And to the process of staying strong, mobile, and injury-resistant for the long haul.
We recommend starting with a 5–10 minute customized mobility session, followed by a short full-body stretch such as a guided yoga flow. This combination gives you the best of both worlds:
- Targeted work on your personal mobility barriers (like stiff hips, limited overhead range, or ankle restrictions)
- General movement flow to help you de-stress, feel looser, and stay connected to your body
Pro tip: if you have trouble sleeping, this routine within the last 1-2 hours before bedtime might help trigger a deeper state of relaxation. The body-mind connection is real.
Your Sample Daily Routine
For this example, let’s say you’ve got some stiffness in your back and hips. You find it difficult to stretch your hips into external rotation. Stretches like figure 4, pigeon pose, often feel tight, with an almost pinchy sensation near the hip joint, rather than a nice distributed stretch.
Step 1: Root-Cause Mobility Work (5–10 min)
You go for an assessment with your physio/chiro/RMT, and ask for a recommendation on an updated, set of exercises you can use in a daily 5-10 minute routine. (Watch how excited they get). They’ll take into consideration your activity goals, and any concerns you have like pain or mobility limitations.
For this example, let’s say they identify lumbar mobility as the root cause of your hip external rotation limitations. You’re lacking lumbar flexion mobility and sacral counternutation, a fancy way of saying the joints at the back of your pelvis aren’t able to move fully. Some manual therapy helps to release the low back (your external rotation mobility is already 10% better), and the connection between low back and external rotation is becoming more clear.
The therapist provides you with 3 exercises, and instructions to perform these for approximately 2 minutes each. After doing the exercises, you feel a lot looser, and a wide range of movements now feel more comfortable and accessible!
The key is doing the right work, not just more work. That’s where a trained clinician comes in.
Step 2: 10-Minute Yoga Flow
Choose from a selection of guided videos to reinforce mobility, reduce stress, and reset your body for the day:
10 min Yoga for Low Back Pain & Hip Stretches | For all levels. This gentle 10 minute yoga for low back pain uses hip stretches and low back stretches to alleviate low back pain and open tight hips.
10 min Yoga for Lower Back Pain | For all levels. This 10 minute yoga for lower back pain session will help you find relief fast by lengthening and strengthening in all the right places.
10-Minute Yoga For Beginners | Start Yoga Here… This 10-minute yoga practice is perfect for a beginner or someone wanting to go back and add subtle body connection and alignment.
These free sessions from creators like Yoga With Adriene or Sarah Beth Yoga offer variety and a reset for both mind and body. These YouTube channels are searchable, so you can type in “back pain” or “10 minutes” and see a host of great videos!.
Why This Routine Works
- It targets the real problem — not just the symptom
- It builds consistency without overwhelming your schedule
- It connects rehab and performance, so you’re always moving forward
- It empowers you with knowledge of your body and what it needs
If you’re putting time into mobility work, you deserve to know that it’s working — and leading you toward the outcomes you care about.
Want to Break Through Your Mobility Barriers?
You don’t have to guess what’s limiting your movement. Our team of physiotherapists, chiropractors, and massage therapists can help you identify root causes and guide you toward the most efficient path forward.
Whether it’s unlocking hip mobility, improving shoulder function, or reducing pain during movement, we’re here to help you train smarter, stay strong, and keep doing what you love.
Book a 1:1 session with a Lift Clinic professional today
Covered by most extended health plans.
