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Mobility Routine

This document outlines a 15-minute full-body mobility routine for teens, including exercises such as Deep Squat Hold, Cat-Cow Stretch, and World's Greatest Stretch. Each exercise focuses on improving flexibility and mobility in various body parts, with tips for success emphasizing deep breathing and consistency. An optional add-on for athletes is also included to enhance hip mobility.

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3 views2 pages

Mobility Routine

This document outlines a 15-minute full-body mobility routine for teens, including exercises such as Deep Squat Hold, Cat-Cow Stretch, and World's Greatest Stretch. Each exercise focuses on improving flexibility and mobility in various body parts, with tips for success emphasizing deep breathing and consistency. An optional add-on for athletes is also included to enhance hip mobility.

Uploaded by

nestledinthecountry
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

🌟 Full-Body Teen Mobility Routine (15 Minutes Max)

🔹 1. Deep Squat Hold – 1 min


●​ Sit in the bottom of a squat (heels flat, chest up).
●​ Gently shift weight side to side.
●​ Great for hips, ankles, and spine.

🔁 Progression: Hold a weight (book or dumbbell) if you want.

🔹 2. Cat-Cow Stretch – 1 min (slow reps)


●​ On hands and knees, arch your back up like a cat, then down like a cow.
●​ Focus on moving each part of the spine.

🧠 Benefit: Spinal flexibility and posture reset.

🔹 3. World's Greatest Stretch – 1 min per side


●​ Lunge forward with left foot, right leg straight behind.
●​ Left elbow touches the ground inside the foot, then twist torso open.
●​ Switch sides after 1 minute.

💪 Opens hips, thoracic spine, hamstrings—all at once.

🔹 4. Shoulder Rolls & Arm Swings – 1 min


●​ 10 big slow shoulder rolls backward and forward.
●​ Cross arms in front of your chest and swing open wide like a hug.

🏹 Loosens shoulders and chest—great for posture.

🔹 5. Hip Circles – 1 min


●​ Stand tall, hands on hips.
●​ Make slow, controlled circles with your hips—5 each direction.
🚶 Improves hip mobility for walking, running, and squatting.

🔹 6. Wrist & Ankle Rolls – 30 sec each


●​ Rotate wrists in both directions (important if you do push-ups or play sports).
●​ Do the same for ankles.

🔹 7. Forward Fold with Reach – 1 min


●​ Stand tall, then fold forward slowly and reach for your toes.
●​ Bend knees slightly if needed.
●​ Let your head hang, then slowly roll up.

🧘 Loosens the back, hamstrings, and calms the nervous system.

🔹 8. Neck Circles – 30 sec each way


●​ Slowly rotate your neck in a circle.
●​ Don’t rush—stay gentle and relaxed.

⚡ Optional Add-On (for athletes):


90/90 Hip Switches – 1 min

●​ Sit on the floor, knees bent at 90°, legs to the side.


●​ Rotate knees from side to side without lifting feet.

✅ Tips for Success:


●​ Breathe slowly and deeply through your nose during each stretch.
●​ Use this as a pre-game warmup, a morning reset, or a wind-down after school.
●​ Be consistent—not perfect. Your body will thank you!

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