Daily mobility: 15 minutes to protect your joints

Mobility is the ability to move a joint with control through its available range. Unlike passive stretching alone, it combines range and strength in a way that transfers to training and daily life.

The 15-minute sequence

• Cat-cow: 10 slow repetitions.
• Quadruped thoracic rotation: 8 per side.
• Assisted deep squat: hold for 60 seconds.
• Half-kneeling hip-flexor stretch: 45 seconds per side.
• Wall ankle mobility: 10 reps per side.
• Band shoulder pass-through: 10 controlled reps.
• Glute bridge: 12 reps with a pause at the top.

When to do it

Use it as a warm-up, an active work break, or an evening routine. Frequency matters most: five short sessions usually beat one long session.