10-Min Mobility Flow for Hips & Shoulders

Tight hips or shoulders can throw off tape alignment and make measurements uncomfortable. Use this 10-minute flow to keep joints supple, reinforce posture, and prep for the BodyTypeCalc measurement wizard or training.

Flow overview

• Frequency: 3–5 times per week, ideally on rest days or before lower/upper sessions.
• Timing: Spend 45 seconds per drill with a 15-second transition. One full circuit takes about 10 minutes.
• Equipment: Yoga mat, light resistance band, stable chair or wall.

1. Diaphragmatic 90/90 breathing (45 sec)

Lie on your back, feet on a chair, knees bent 90 degrees. Inhale through the nose, expanding the ribs. Exhale through pursed lips, pressing low back into the floor. This resets rib position before mobility work.

2. Quadruped rock-back with adductor bias (45 sec)

Start in tabletop. Extend left leg to the side, foot flat. Rock hips toward heel while keeping spine neutral. Switch legs halfway. Targets inner thighs and hips for easier squat and hip measurements.

3. Thread-the-needle rotation (45 sec)

From tabletop, slide right arm under chest, reaching to the left. Inhale to open left arm toward ceiling. Alternate sides. This frees upper-back rotation, helping the tape stay level around bust/chest.

4. Half-kneeling hip flexor stretch with reach (45 sec)

Kneel right knee down, left foot forward. Tuck pelvis, squeeze glute, and reach right arm overhead, leaning slightly left. Switch sides. Keeps waist and high-hip measurements consistent by preventing anterior tilt.

5. Straddle good morning (45 sec)

Sit with legs in a wide V. Place hands behind head, hinge forward from hips while keeping spine long. Pulse gently. Improves hamstring and adductor length for hip/seat measurements and hinge movements.

6. Wall angels (45 sec)

Stand with back, head, and heels against a wall. Press forearms into the wall, slide arms up and down slowly. Focus on rib control. Enhances shoulder flexion and thoracic extension for better posture during measurements.

7. Banded pull-apart with rotation (45 sec)

Hold a light band at shoulder height. Pull band apart, then rotate palms up as you finish. Keep ribs stacked. Strengthens upper back to counter desk posture and keeps the tape line stable.

8. Hip airplane hold (45 sec)

Stand on left leg, hinge forward, extend right leg back. Open hips to the right, then close. Use a wall for balance if needed. Switch legs halfway. Builds single-leg stability for more accurate weight distribution when measuring.

Cooldown: supported squat breathing (60 sec)

Hold onto a door frame, drop into a deep squat with heels down. Inhale into sides of ribs, exhale slowly. Finish with two shoulder rolls.

Progression tips

• Short on time? Run drills 1–5 only (6 minutes).
• Need extra challenge? Add ankle weights during wall angels or slow eccentrics to hip airplanes.
• Track notes in your measurement log if a tight area keeps returning—use it as feedback for training focus.

Next steps

Move, measure, adjust

Pair this flow with updated measurements and the body-fat estimator so composition and mobility progress stay linked.

Printable measurement kit

Download tape, checklist, and posture tips for repeatable sessions.

Explore resource

Body fat estimator

Track composition changes using the US Navy circumference method and optional three-site caliper inputs.

Explore resource

Consistent mobility keeps your measurements honest and your training fluid. Bookmark this flow and layer it into any day you need to reset.