Warming up: why and how
Five to ten minutes that change the quality of the whole session. A simple three-part warm-up.
Mobility: a 10-minute daily routine
Ten minutes is enough to move better in daily life and in training. A simple routine, no equipment needed.
Mobility is your ability to move your joints through their full range with control. It makes squats deeper, shoulders freer, and everyday life more comfortable after a day sitting down.
The routine
- Cat-cow: 45 seconds on all fours, rounding then arching your back.
- Low lunge: 45 seconds per side, front hip sinking toward the floor.
- Pigeon: 60 seconds per side for the back of the hips.
- Thoracic rotation: 45 seconds per side, lying on your side.
- Deep squat hold: 60 seconds, heels down if you can.
When to do it
In the morning to wake up, after a day at your desk, or on rest days. Consistency is what counts: ten minutes every day does more than an hour once a month.
Breathe
Breathe slowly in each position without forcing into pain. You're after a comfortable stretch, not a grimace.
Volta has mobility routines from 10 to 30 minutes. During the session each hold counts down on its own, so you can put your phone down and follow along.
Let Volta plan your week.
