Rest Day Mobility Routine: 10 Minutes, 6 Easy Moves
Gentle moves for your back, hips, shoulders and ankles. Do it at home on a rest day.
How to do it
- Do each move once, in order.
- Move slowly and breathe out as you stretch.
- Stay in a range that feels easy. No forcing.
The moves
1. Wall Angel
Sets and reps: 8 slow reps
Cue: Back and arms stay on the wall.
2. Standing Roll-Down
Sets and reps: 5 slow reps
Cue: Roll down one bone at a time.
3. Deep Squat Hold
Sets and reps: 30 seconds
Cue: Heels down, chest up.
4. Cross-Body Stretch
Sets and reps: 30 seconds each side
Cue: Keep your shoulders relaxed.
5. Band Pass-Through
Sets and reps: 10 reps
Cue: Wide grip, arms straight.
6. Ankle Wall Rocker
Sets and reps: 10 each side
Cue: Knee toward the wall, heel down.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.