10-Minute Daily Workout for Flexible Joints and a Healthy Back

A concise set of stretches and strengthening moves designed to enhance your body's mobility and stability.

These exercises are demonstrated in a video by Cori Lefkowith, a personal trainer and creator of the fitness resource Redefining Strength. Perform each move for 30–45 seconds. For exercises targeting both sides, spend 30–45 seconds on each side.

1. Calf and Hamstring Stretch

This exercise addresses limited mobility in the ankle and hip joints—a common issue that can hinder safe squatting and bending techniques.

Start by sitting back on your heels with your toes tucked under. Gently rock side to side, then place your palms on the floor, lift your hips upward, and lower your heels back down. Hold this position for a few seconds to stretch the hamstrings, then return to the starting position and repeat.

2. Kneeling Hip Stretch

This move stretches the calves and inner thigh muscles, which often become tight and shortened in those who spend long periods sitting.

Kneel on your left knee, angle your right thigh about 45° away from your body, keeping your back straight. Engage your glutes and shift your hips toward your right leg so that your knee moves past your toes.

To increase the stretch on the inner thigh, move your supporting knee slightly backward. If ankle mobility is your priority, bring the knee closer to the foot on the floor.

3. Glute Activation and Stretch

This exercise simultaneously stretches the glute muscles on one side while strengthening them on the other, boosting hip stability and mobility—beneficial for all sports and physical activities.

Sit on the floor with both knees bent at 90 degrees. Position your right leg in front of your body and your left leg behind. Slightly lean your torso forward toward your right leg, lifting your left hip off the floor. Engage your glutes to move your left thigh backward and then return. Repeat on both sides.

4. Spinal Twist with Knee on a Roller

This move enhances thoracic spine mobility, which is essential for overhead arm movements. The thoracic area often becomes stiff in people who sit for extended periods, especially with arms extended forward during computer work. It also stretches the glutes.

Place a massage roller or rolled blanket on the floor to the left of your body. Lie on your back and rest your right knee bent on the roller. Place your right hand behind your head and hold your right knee with your left hand.

Twist your torso to touch your right elbow to the floor on the left side, then return to the starting position and repeat. Switch sides.

5. Snow Angel

This exercise improves shoulder joint mobility, helps prevent neck, shoulder, and elbow pain, and enhances all overhead arm movements.

Lie face down on the floor with your hands behind your back, palms facing upward. Then straighten your elbows, move your arms out to the sides, and bring them together behind your head with palms touching the back of your skull. Continue moving smoothly and carefully to avoid muscle strain.

6. Wrist Extension

If you have ever experienced wrist pain during push-ups or front-loaded squats, this exercise is essential. It improves joint mobility and increases your range of motion.

Sit back on your heels and place your palms on the floor with fingers pointing toward you. Lean your torso forward, aiming to bring your shoulders beyond your wrists without lifting your palms. Return to the starting position and repeat.

7. Triple Neck Stretch

Long hours spent looking at screens often cause the neck to protrude forward. This stretch relieves tension in the neck and shoulders, helps prevent muscle spasms, and reduces headaches.

Stand upright and place your right forearm behind your back, pressing it against your lower back. With your left hand, grasp your right wrist. Tilt your head to the left to feel a stretch along the right trapezius muscle.

While keeping your head tilted, lift your chin upward to look toward the ceiling. Hold briefly, then look forward, pause for a couple of seconds, and lower your chin, looking toward your shoulder.

Repeat this sequence on both sides.

Let us know how these exercises feel. Did they help you stretch your body effectively?

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