Move Better. Feel Better. Live Life Beyond the Gym Walls.

If your schedule is packed from sun-up to sundown, you’re not alone. Most of our clients at Performance Ranch are juggling work, family, and everything in between. But here’s the truth: just 5 minutes of intentional movement each day can help you reduce stiffness, improve posture, and keep nagging aches and pains from creeping in.

We designed this simple daily mobility routine with the busy professional in mind. You don’t need a gym. You don’t need fancy equipment. You just need your body—and a little consistency.

Why Mobility Matters

Mobility isn’t about being flexible enough to touch your toes. It’s about moving freely and efficiently through life. Whether you’re sitting in meetings, traveling for work, or chasing kids around the house, maintaining joint health and muscular balance is key for injury prevention and long-term performance.

This routine targets common problem areas like the hips, back, shoulders, and spine—areas that take a beating when you’re sitting for long periods.

The Routine: 5 Movements in 5 Minutes

Do each movement for about 1 minute. Focus on breathing through your nose, staying relaxed, and moving with intention.

1. World’s Greatest Stretch

Opens the hips and thoracic spine. Start in a lunge position, place both hands on the floor, then rotate your upper body toward the front leg. Breathe deep. Switch sides.

2. Cat-Cow Stretch

Loosens up the spine and activates deep core muscles. On all fours, alternate between arching and rounding your back.

3. 90/90 Hip Switches

Helps improve hip internal and external rotation. Sit on the floor with knees bent at 90 degrees. Rotate both knees side to side slowly.

4. Wall Angels

Great for posture and shoulder mobility. Stand with your back to a wall, arms in a goalpost shape. Slide arms up and down, keeping them in contact with the wall.

5. Toe Touch Progression

Eases tension in the hamstrings and lower back. From standing, alternate between reaching overhead and touching your toes, breathing deeply with each rep.

💡 Pro Tip: Do this first thing in the morning or as a mid-day reset. It’s the perfect antidote to desk life.

Real Results Come from Small Daily Wins

You don’t need an hour to make a difference. You just need 5 minutes and a reason to move better. This routine is a foundational part of how we train at Performance Ranch—focusing on movement patterns, not just muscles.

Want to see exactly how each move is done?

👉 Watch the full routine on our YouTube channel here.

You’ll see how to do each movement properly, along with coaching cues to help you get the most out of your time.