Mobility That Matters: The 10 Minute Daily Sequence (The Ready State vibe)

Author: Anthony Nitti · November 8, 2025

Ten minutes per day can move the needle if you stop chasing random stretches and start owning positions. This is a posture led sequence built to improve breathing, bracing, and bar path readiness for strength training.

Publisher and Founding Editor

Anthony Nitti, Founder and Founding Editor of EZMUSCLE

EZMUSCLE publishes posture led strength and performance education built for real schedules. Editorial standards prioritise evidence based decisions, repeatable setups, and coaching that reduces injury risk while still driving visible progress. Learn more at anthonynitti.com.

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The Big Idea

Mobility is not about being loose. Mobility is about being able to access a position and control it. That matters because strength is positional. If you cannot own the bottom, the top gets messy.

Posture first, performance always. Small position wins compound into safer strength and visible results.

What this sequence is designed to improve

Breathing

Better rib position so you can brace without over extending your lower back.

Hips

Hip flexion and rotation control for squats, hinges, and split stance work.

T spine

Thoracic rotation and extension for overhead work and cleaner bar paths.

Ankles

Dorsiflexion access to keep heels down and knees tracking without compensation.

The Test Retest Method

The fastest way to stop wasting time is to test a movement before and after. You are looking for a measurable change in range, comfort, or control.

Pick one test

Overhead reach against a wall
Bodyweight squat hold with heels down
Hip hinge to mid shin without spinal rounding

Run the 10 minutes

Keep it clean and consistent. Do not chase pain. Use controlled breath and slow tempo.

Retest and decide

If the test improves, keep the sequence. If not, change one block and retest again tomorrow.

Warm up research generally supports dynamic movement for readiness, with nuance around static stretching dose and timing. Short duration static stretching is often not a problem, while long stretches immediately before maximal efforts can reduce strength output.

The 10 Minute Daily Sequence

Total time is about 10 minutes. Breathe slow, move with control, and stop each drill one rep before you lose position.

0 to 2 minutes: 90 90 breathing with brace

Lie on your back with feet on a bench or wall
Exhale fully, feel ribs come down, then inhale through the nose
Add gentle brace on the exhale, not a hard crunch

Goal: rib pelvis stack and a brace you can repeat under load.

2 to 4 minutes: T spine rotation

Open book rotations or quadruped thread the needle
Five slow reps per side
Keep pelvis steady, rotate through upper back

4 to 6 minutes: Hip flexor and hip rotation

Half kneeling hip flexor stretch with glute squeeze, 30 seconds each side
Seated 90 90 hip switches, 5 controlled reps

Goal: hip extension access plus rotation control for squats and split stance work.

6 to 8 minutes: Ankle rocks and calf bias

Knee to wall ankle rocks, 8 reps each side
Pause 2 seconds in the end range, heel stays down

8 to 10 minutes: Squat position and brace

Bodyweight squat hold for 30 to 45 seconds
Focus on tripod foot, knees tracking, ribs down, quiet breathing
Add a gentle pry side to side if it helps

Goal: access the bottom position without spinal collapse.

Optional 60 seconds: Foam rolling as a primer

If you respond well, add a short foam roll pass on the tightest area before the sequence. Evidence suggests foam rolling can increase range of motion and may support recovery, with minimal downside for performance when used sensibly.

How to Scale It for Training Days

If you train 30 minutes

Run the first two blocks, then go straight into warm up sets for your main lift. Keep the mobility under 6 minutes so you save time for quality sets.

If you lift heavy

Keep static holds short. Use dynamic movement and rehearsal sets to prepare for force production. Your warm up should make you feel ready, not fatigued.

If you feel stiff daily

Do the full 10 minutes in the morning or after work. Consistency beats intensity. This is about small daily wins that compound.

Mobility Rules That Actually Work

Own the position first. Control beats passive range. Add load later.
Short and daily beats random long sessions. Ten minutes is enough to build a habit.
Do not chase pain. Mild discomfort is fine. Sharp pain is a stop sign.
Use dose and timing. Save longer static stretching for after training or separate sessions.
Keep what changes your test. If it does not improve your retest, it is not your drill.

Free eBook: The Posture Advantage

If you want the deeper system behind posture led strength, download the free eBook The Posture Advantage. It shows how breathing, bracing, and setup cues translate into safer strength and better performance.

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Short, focused sessions tailored to busy professionals.

Weekly progress tracking with simple nutrition habits, no extreme rules.

Coaching lineage rooted in athletics, physio principles, and real client results.

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FAQs

Do I need to stretch every day

You do not need long stretching sessions daily. Daily short mobility work can help you access positions and feel better. If you want long term flexibility changes, longer holds and higher weekly volume may be needed, but that can be separate from your training warm up.

Will static stretching ruin my strength session

The effect depends on dose. Short duration static stretching appears to have minimal effect, while longer durations immediately before maximal efforts can reduce force output. Keep static holds short pre lift and save longer stretching for after training when needed.

Is foam rolling worth it

Foam rolling can increase range of motion and may help recovery, and it generally does not appear to harm performance. Use it as a short primer, not a 20 minute ritual.

How do I know this is working

Use the test retest method. If your squat depth, overhead reach, or hinge control improves after the sequence, keep it. If nothing changes after a week, swap one drill and retest again.

Evidence and References

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Educational content only. If you have severe or worsening symptoms, seek assessment from a qualified health professional.

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