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The Weekly Mobility Checklist
Six minutes a day. A simple flow that keeps your joints easy and your movement confident — and a 7-day plan so it actually happens.
Welcome. I'm Harland. Mobility isn't stretching until you wince — it's keeping the joints you've got moving through their full range, a little every day. This is a calm 6-move flow you can do in socks by the kettle. Six minutes. Tick it off, and your body will thank you by Thursday.
1 · Neck & shoulders
Slow side-to-side nods and gentle chin tucks, then easy arm circles. 5 each way. Keep it small — no cranking.
2 · Upper back (thoracic)
Seated twist, then cat–cow on hands and knees. 8 slow reps. Breathe out as you round.
3 · Hips
Hip circles, then sit-to-stand without using your hands if you can. 8 each. The hinge is the prize.
4 · Hamstrings & calves
Standing toe reach (soft knees), then calf raises. 8 each. Feel the stretch, don't chase it.
5 · Ankles
Ankle circles, then heel-to-toe balance for 20–30 seconds per foot. Near a wall at first.
6 · Breathing finish
Stand tall, slow nose breaths — in for 4, out for 6. 5 breaths. Lets the nervous system settle.
| Day | Mobility focus | Plus a walk | Done |
|---|---|---|---|
| Mon | Full flow — all 6 moves | 15-min easy walk | |
| Tue | Flow, emphasise neck & shoulders | Balance drill while you wait for the kettle | |
| Wed | Full flow — all 6 moves | 20-min walk | |
| Thu | Flow, emphasise hips & ankles | 10-min walk + 2-min balance | |
| Fri | Full flow — all 6 moves (good warm-up before any training) | 25-min walk | |
| Sat | Full flow, slower & deeper | Longer walk, 45–60 min | |
| Sun | Gentle flow only — no intensity | Rest or a short stroll |
A few honest notes
- Do the flow before strength work as a warm-up — it primes the joints, it doesn't tire them.
- Move to a mild, comfortable stretch. Never push into pain or pinching.
- Consistency beats intensity. Six calm minutes most days does more than one heroic session.
- If a joint is hot, swollen or acutely painful, skip that move and check with your GP.
Educational purposes only. Not medical advice. If you have a joint condition, recent injury or unexplained pain, speak to your GP or a physiotherapist before starting. These are general mobility suggestions, not a diagnosis or treatment plan.
Keep the Mobility Checklist — and the next step
Drop your email and it's yours to print. I'll also send the occasional calm, useful note — never noise.
Educational purposes only. Not medical advice. Consult a physician before starting any new programme.