If you’re neglecting mobility exercises, you probably have tight muscles, poor lifting technique, and even worse posture.
If you’re spending the first 30 minutes at the gym every day laying on the floor stretching, you’re probably not spending enough time actually working out.
Microdose your mobility.
The most effective way to get your mobility work in is by breaking it up into short, 2-3 minute segments throughout the day. Just focus on one or two exercises at a time, then get back to whatever you were doing.
If you work a desk job, this is a game changer. Getting up every 30 minutes or hour and mobilizing for just a couple minutes will have a significant impact over time.
When you get to the gym, just focus on stretching and activating the key areas that you’ll be working that day rather than meticulously going over every inch of your body. An effective warm-up shouldn’t last more than 10 minutes.
Some areas to focus:
- Thoracic Spine
- Upper Back/Shoulders
There are a ton of exercises that will target each of these areas. Find a few that you feel working (and that you enjoy), and practice them routinely. A few minutes a day goes a long way.