FREE STARTER GUIDE

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15 exercises. Five short routines.
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Choose one. Read the instructions. Take five minutes.

How to use your five minutes

Read the movements before starting. Practice each for 90 seconds, including comfortable rests. For two-sided moves, divide this into 45 seconds per side.

For stretches, use brief 10-15 second holds with releases and rests inside the block. A practice block is not one long stretch hold.

Your five-minute clock
TimeWhat to do
0:00-1:30Movement 1
1:30-1:40Change position
1:40-3:10Movement 2
3:10-3:20Change position
3:20-4:50Movement 3
4:50-5:00Settle and finish

Use a stable chair or wall and clear space. Keep movements gentle, breathe normally and stop with pain, dizziness or unusual symptoms.

01Hips3 movements · About 5 min
Starting positions for the three hips movements, in order

Illustrations show starting positions. Follow the written instructions below.

90 seconds per movement. For two-sided moves: 45 seconds per side. Include brief rests; use short 10-15 second stretch holds with releases. Allow 10 seconds to switch positions.

01   Seated hip rotations

45 sec per side, including rests

Set up: Sit near the front of a stable chair with knees bent and feet resting lightly on the floor.

Move: Keep the pelvis still. Gently rotate one thigh inward and outward through a small comfortable range; let the foot follow rather than twisting the knee.

Easier option: Make the movement smaller. Skip it if you cannot separate hip motion from knee discomfort.

02   Supported hip circles

45 sec per side, including rests

Set up: Stand beside a wall or stable chair. Hold the support and keep the standing knee soft.

Move: Lift one foot just clear of the floor and draw small circles with the knee. Keep your trunk quiet. Change direction halfway through each side.

Easier option: Keep the toes touching the floor and make a much smaller circle.

03   Standing split stance hip stretch

45 sec per side, including rests

Set up: Hold a wall or stable chair. Place one foot a short step behind the other, with both feet facing forward.

Move: Keep the trunk upright and gently shift forward until there is a mild stretch at the front of the back hip. Hold briefly, ease off and repeat.

Easier option: Use a shorter stance and barely shift forward. Do not arch the back to increase the stretch.

Keep it comfortable. Stop with pain, dizziness or unusual symptoms.

02Shoulders3 movements · About 5 min
Starting positions for the three shoulders movements, in order

Illustrations show starting positions. Follow the written instructions below.

90 seconds per movement. For two-sided moves: 45 seconds per side. Include brief rests; use short 10-15 second stretch holds with releases. Allow 10 seconds to switch positions.

01   Shoulder circles

90 sec total, including rests

Set up: Sit or stand comfortably with arms resting by your sides.

Move: Make small relaxed circles with both shoulders. Move forward for part of the block, then backward. Let the neck stay relaxed.

Easier option: Use smaller circles or gentle shoulder raises and releases.

02   Wall slides

90 sec total, including rests

Set up: Stand facing a wall with forearms resting on it, elbows below shoulder height.

Move: Slide the forearms upward only as far as comfortable, then slowly return. Keep the ribs relaxed; stop before the low back arches.

Easier option: Use a shorter upward slide. If the wall position feels uncomfortable, use small shoulder circles instead.

03   Cross body shoulder stretch

45 sec per side, including rests

Set up: Sit or stand upright with shoulders relaxed.

Move: Bring one arm gently across the chest. Support it with the other hand above or below the elbow; do not press directly on the joint. Hold briefly and release.

Easier option: Keep the arm lower and apply very little pressure.

Keep it comfortable. Stop with pain, dizziness or unusual symptoms.

03Ankles & calves3 movements · About 5 min
Starting positions for the three ankles & calves movements, in order

Illustrations show starting positions. Follow the written instructions below.

90 seconds per movement. For two-sided moves: 45 seconds per side. Include brief rests; use short 10-15 second stretch holds with releases. Allow 10 seconds to switch positions.

01   Seated ankle circles

45 sec per side, including rests

Set up: Sit on a stable chair with one foot lifted slightly, or with the heel lightly supported.

Move: Circle the ankle slowly in both directions. Keep the knee quiet and the motion comfortable.

Easier option: Keep the heel supported and use smaller circles.

02   Supported ankle rocks

45 sec per side, including rests

Set up: Face a wall or hold a stable chair. Place one foot slightly forward, heel on the floor.

Move: Gently move the front knee forward over the foot, then ease back. Keep the heel down and knee pointing in the same direction as the toes.

Easier option: Move closer to the support and use a smaller rock.

03   Supported calf stretch

45 sec per side, including rests

Set up: Hold a wall or stable chair. Take a short staggered stance, with the back foot facing forward.

Move: Keep the back heel down and gently bend the front knee until the back calf feels a mild stretch. Hold briefly, ease off and repeat.

Easier option: Shorten the stance and reduce the forward shift.

Keep it comfortable. Stop with pain, dizziness or unusual symptoms.

04Upper back3 movements · About 5 min
Starting positions for the three upper back movements, in order

Illustrations show starting positions. Follow the written instructions below.

90 seconds per movement. For two-sided moves: 45 seconds per side. Include brief rests; use short 10-15 second stretch holds with releases. Allow 10 seconds to switch positions.

01   Seated upper back rotation

45 sec per side, including rests

Set up: Sit upright on a stable chair with feet on the floor. Rest your hands lightly across your chest.

Move: Gently turn the chest toward one side while the hips remain still. Return to center between turns. Use the first half of the block on one side and the second half on the other.

Easier option: Make the turn smaller. Keep your hands on your thighs if more comfortable.

02   Standing side reach

45 sec per side, including rests

Set up: Stand with feet comfortably apart, or sit on a stable chair.

Move: Raise one arm only as high as comfortable and reach slightly toward the opposite side. Return to upright between reaches. Keep the chest facing forward.

Easier option: Stay seated and keep the arm below shoulder height, or skip the overhead reach.

03   Supported upper back reach

90 sec total, including rests

Set up: Place both hands on a wall or a stable chair that cannot slide. Keep knees soft.

Move: Move the hips back a little and let the upper back lengthen. Keep the reach shallow, breathe normally and return to standing between brief holds.

Easier option: Use the wall at chest height and take only a small step back.

Keep it comfortable. Stop with pain, dizziness or unusual symptoms.

05Hamstrings & back3 movements · About 5 min
Starting positions for the three hamstrings & back movements, in order

Illustrations show starting positions. Follow the written instructions below.

90 seconds per movement. For two-sided moves: 45 seconds per side. Include brief rests; use short 10-15 second stretch holds with releases. Allow 10 seconds to switch positions.

01   Seated pelvic tilts

90 sec total, including rests

Set up: Sit on a stable chair with both feet on the floor.

Move: Gently rock the pelvis forward and back through a small range. Let the back move comfortably without pushing to an end position.

Easier option: Make the movement very small, or settle into a comfortable upright seat.

02   Standing hip hinge

90 sec total, including rests

Set up: Stand with feet comfortably apart and knees soft. Keep a stable chair nearby if needed.

Move: Move the hips back a short distance while tipping the trunk forward. Return upright calmly. Keep a comfortable back position and stop before you need to round or strain.

Easier option: Use a very shallow hinge and rest hands lightly on your thighs.

03   Seated hamstring stretch

45 sec per side, including rests

Set up: Sit near the front of a stable chair. Extend one leg a little with the heel on the floor and knee soft.

Move: Tip forward slightly from the hips until the back of the thigh feels a mild stretch. Hold briefly, ease off and repeat.

Easier option: Stay more upright and bend the extended knee a little more.

Keep it comfortable. Stop with pain, dizziness or unusual symptoms.

This is general exercise information, not an individual assessment or treatment plan. If an injury, health condition, recent surgery or clinician restriction affects movement, seek appropriate individual advice before trying a routine.

THE FULL PLAN

Let your calendar
remember.

You have the movements. Give them a place in your day with Five-Minute Mobility.

Your mobility week

MonHips5 min
TueShoulders5 min
WedAnkles & calves5 min
ThuUpper back5 min
FriBack & hamstrings5 min
SatWhole body5 min
SunEasy reset5 min
  • A four-week cycle with weekly practice cues
  • A 30-day calendar schedule
  • Written movement instructions and easier options
  • Phone calendar setup and removal instructions

The same movement sequences return each week with different practice cues. Days 29-30 repeat the first two sessions.

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