Mobility Minimum Dose
Use a 10-minute daily mobility circuit for hips, thoracic spine, ankles, and shoulders.
Dosage & Timing
Evidence Strength
3/5 — ModerateMobility work is best positioned as movement capacity maintenance and training preparation.
Overview
Use a 10-minute daily mobility circuit for hips, thoracic spine, ankles, and shoulders.
How To Do It
Step 1
Do 90 seconds of ankle rocks per side.
Step 2
Do 90 seconds of hip flexor and glute mobility per side.
Step 3
Do thoracic rotations for 90 seconds per side.
Step 4
Finish with shoulder controlled circles.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
The Physical Activity Guidelines for Americans↗
Adults should accumulate regular aerobic activity and muscle-strengthening work for broad health benefits.
Primary Literature
Interactions & Warnings
Contraindications
- ⚠Acute joint injury
- ⚠Nerve symptoms
- ⚠Pain that worsens during movement
Measurable Outcomes
Related Protocols
Daily Mobility Routine
10-15 min daily mobility work targeting hips, thoracic spine, shoulders, and ankles. Prevents injury, improves movement quality, and maintains functional capacity.
Grip Strength Training
Train grip 2-3x/week with dead hangs, farmer carries, and crush exercises. Grip strength is a top biomarker for longevity and functional independence.
Deload Week
Reduce training volume by 40-60% every 4-6 weeks. Strategic recovery prevents overtraining, reduces injury risk, and enables long-term progress.
Exercise Snacks
1-5 min bursts of activity throughout the day — stair climbs, push-ups, squats. Studies show 3-4 daily 'exercise snacks' reduce mortality by 40% in non-exercisers.