Mobility Workout
Runners Mobility Routine
A focused 10-minute mobility routine built specifically for runners. Running creates a predictable pattern of tightness: short hip flexors from the repetitive stride, tight hamstrings and calves from constant contraction, restricted IT bands from linear motion, and limited ankle dorsiflexion that affects foot strike. This routine hits every one of those areas in the right order — hips first since they control everything downstream, then hamstrings and quads, IT band, calves, and finally ankles. Use it before a run as a dynamic warm-up, after a run as a cool-down, or on rest days to maintain the mobility that keeps you running pain-free. Each stretch is held long enough to make a difference but short enough to keep the routine fast — because runners want to run, not stretch. If you're dealing with runner's knee, IT band syndrome, plantar fasciitis, or general post-run stiffness, consistent use of this routine will help address the underlying mobility restrictions.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.