10 min · 4 sequences published
Every sequence here runs exactly 10 minutes of timed steps. Narrow it by area and the list shrinks to what you need.
Ten Minute Desk Break, Whole Body
This is the sequence to run when you have been still for too long and nothing in particular hurts. It touches every area in the order the body asks for them — spine, hips, legs, shoulders — and it uses only a chair and a wall, so there is no reason for it not to happen. It is deliberately gentle: the goal is to interrupt stillness, not to train.
Ten Minute Standing Hip Circles
This is the sequence for the day you cannot lie down. Every step happens on your feet, which means the hip has to move while also holding you up — a different job from the same movement on a mat, and the one your hips actually do all day. The first half circles the joint through its full available range, the second half loads it at the end of that range.
Ten Minute Hip Flexor Unwind
Sitting does not shorten the hip flexors so much as teach them to stay switched on. This sequence alternates the two things that actually change that: a long, supported lengthening of the front of the hip (the lunges), and an active squeeze of the opposite glute, which is what tells the hip to let go in the first place. The last two steps are rotations, because a hip that can lengthen but not turn is still a hip that will complain.
Ten Minute Morning Mid-Back Open
The mid-back is the part of the spine that stiffens overnight and then spends the day being asked to rotate. This sequence spends its first half on the floor, moving the twelve vertebrae behind the ribs through flexion, extension and rotation, and its second half on your front and side, where the same joints get opened against gravity. Nothing is loaded and nothing is forced; the holds are long enough that the tissue has time to change.
13 sequences published in total.