Mobility
The Daily Ten
The Daily Ten is a ten-minute standalone mobility session with six different days, so nothing repeats until the seventh.
- Days a week
- 6
- A session
- 10 min
- Sessions in it
- 6
- Split
- Daily Maintenance Rotation (6 × 10 Minutes)
How it runs
It rotates through hips and ankles, upper back and shoulders, hamstrings and calves, and the joints that most often limit people.
What you actually train
6 sessions, in order. Every movement links to how to do it.
Hips and Ankles
7 movements
Circuit — straight through, then rest
- Ankle Circles1 minute
- Knee-to-Wall Ankle Mobilisation1 minute
- Hip CARs2 minutes 30 seconds
- 90/90 Hip Lift-Off1 minute 30 seconds
- Kneeling Hip Flexor Stretch1 minute 30 seconds
- Active Hip Flexor Hold1 minute
- Deep Squat Hold1 minute
Upper Back and Shoulders
7 movements
Circuit — straight through, then rest
- Shoulder CARs2 minutes 30 seconds
- Wall Slides1 minute
- Cat-Cow Stretch1 minute 30 seconds
- Thoracic Spine Rotation (Open Book Stretch)1 minute 30 seconds
- Prone Shoulder Lift-Off1 minute 30 seconds
- Doorway Chest Stretch1 minute
- Cross-Body Shoulder Stretch1 minute
Hamstrings and Calves
7 movements
Circuit — straight through, then rest
- Leg Swings1 minute
- Standing Hamstring Stretch1 minute 30 seconds
- Hamstring Contract-Relax3 minutes
- Inchworm Stretch45 seconds
- Single-Leg Calf Raise1 minute 30 seconds
- Deep Squat Hold1 minute 30 seconds
- Standing Quad Stretch1 minute
Hips and Ankles, Second Pass
7 movements
Circuit — straight through, then rest
- Leg Swings1 minute
- Seated Hip Internal Rotation1 minute 30 seconds
- 90/90 Hip Stretch1 minute 30 seconds
- 90/90 Hip Lift-Off1 minute 30 seconds
- Spiderman Lunge with Rotation1 minute 30 seconds
- Knee-to-Wall Ankle Mobilisation1 minute
- World's Greatest Stretch1 minute 30 seconds
Shoulders, Wrists and Neck
8 movements
Circuit — straight through, then rest
- Arm Circles45 seconds
- Quadruped Wrist Rocks1 minute 30 seconds
- Wrist Flexor/Extensor Stretch1 minute
- Shoulder CARs1 minute 20 seconds
- Wall Slides1 minute
- Prone Shoulder Lift-Off1 minute 30 seconds
- Chin Tuck with Neck Rotation1 minute
- Bretzel Stretch1 minute 30 seconds
Whole-Body Flow
7 movements
Circuit — straight through, then rest
- Cat-Cow Stretch1 minute
- World's Greatest Stretch1 minute 30 seconds
- Hip CARs1 minute 20 seconds
- Shoulder CARs1 minute 20 seconds
- Deep Squat Hold1 minute 30 seconds
- Hamstring Contract-Relax2 minutes
- Thoracic Spine Rotation (Open Book Stretch)1 minute
Why it works
- Short enough for a training day and complete enough for a rest day — this is the default way to use the shelf.
- Six different days means no joint is worked twice in a row and none is forgotten for a week.
- Every joint that tends to limit people is worked at least twice across the week.
- Under ten minutes a session and under an hour across the whole week.
- Controlled articular rotations and active holds come first; the longer stretches come last.
What to expect
Expect just under ten minutes a session and just under an hour across the week.
Before you start
This is training, not treatment.
If you have pain, a recent injury, low bone density or osteoporosis, or joints that already move further than most people's, see a physiotherapist before starting — a programme cannot examine you, and nothing here is designed to fix an injury.
With low bone density in particular, end-range and loaded spinal positions are the ones to ask about first.
What you need
- Bodyweight
- Mat