The 10-Minute Daily Mobility Routine We Recommend to Every Patient

We’re going to let you in on a little secret.

Whether you’re a desk worker, tradie, weekend runner, or just someone trying to stay active and pain-free—we recommend the same basic daily mobility routine to almost everyone who walks through our doors.

Why? Because your body is designed to move, and most of us just… don’t move enough.

But don’t worry—this isn’t about stretching for an hour or rolling around on a Pilates ball every morning. This is a simple 10-minute daily routine that can help you feel looser, more energised, and ready to take on the day.

Why Daily Mobility Matters

Think of mobility as your body’s way of saying “I’ve got freedom to move how I need to.”

The more consistently you move your joints through their natural range, the less stiffness builds up—and the less likely you are to get those annoying twinges, aches, or “mystery pains” that seem to come out of nowhere.

We see it every day:
Tight hips, stiff backs, frozen shoulders—not necessarily from an injury, but from not moving enough in the right way.

Our 10-Minute Physio-Approved Mobility Routine

You don’t need equipment, you don’t need a gym, and you don’t need to be “flexible.”

Just give this a go each morning (or evening), and see how your body starts to thank you for it:

1. Neck Rolls – 30 seconds

Slow, gentle circles. Loosen up tension from screens and stress.
→ Pro tip: Breathe out as your head rolls forward.

2. Shoulder Rolls + Arm Circles – 1 minute

Big, slow shoulder circles forward and back, followed by arm swings like you’re drawing circles in the air.
→ Great for posture and waking up the upper body.

3. Cat-Cow Stretch – 1 minute

On all fours, arch your back up and down.
→ Mobilises your spine and gets the whole body moving.

4. Hip Openers – 1 minute per side

Step one foot forward into a gentle lunge, sink the hips, and hold.
→ Loosens up tight hips from sitting or driving all day.

5. Hamstring Sweep – 1 minute per side

Straighten your front leg while reaching toward your toes. You’ll feel this down the back of your leg.
→ Great for runners and desk workers alike.

6. Thoracic Twist – 1 minute per side

Kneel or sit, place one hand behind your head, and twist your upper body open.
→ Helps with mid-back mobility and posture.

7. Calf Pumps – 1 minute

Stand up, rock from heels to toes or do small heel raises.
→ Activates circulation and preps your ankles.

That’s it – 10 minutes, done.

You don’t need to be perfect. You just need to be consistent.

Who Should Be Doing This?

Short answer? Pretty much everyone.
We give this to patients recovering from injury, those trying to stay injury-free, and people who just want to move and feel better day to day.

If you’re struggling with mobility, or something feels “off” when you try these, that’s a great time to book in and get it checked out. We can tailor a version just for you.

Final Thought

Your body will feel the difference when you commit just 10 minutes a day to movement. It’s like brushing your teeth—but for your joints.

Start today, and in a few weeks, you’ll wonder how you ever went without it.