# Full-Body Mobility Break for Stiff Days

A short, no-equipment mobility break for the whole body. Use it between work blocks, after travel, or whenever you feel stiff but do not want a full workout.

- URL: https://forma-web.online/routines/full-body-mobility-snack/
- Duration: About 5 min
- Admin slug: full-body-mobility-snack

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Standing Roll-Down

1 set · 6 reps · 10s rest

Roll down slowly from the head to the hips, bend knees as needed, then stack back up with control.

#### Steps
- Stand tall with knees soft.
- Drop the chin toward the chest.
- Roll down one segment at a time.
- Bend knees as much as needed.
- Stack back up slowly.

#### Cues
- Soft knees.
- Roll slowly.
- Control the return.

#### Common mistakes
- Locking the knees.
- Bouncing at the bottom.
- Rushing back up.

### 2. World's Greatest Stretch

1 set · 5 reps · 10s rest · both sides

Step into a lunge, place hands inside the front foot, then rotate the chest open. Keep the range comfortable.

#### Steps
- Step one foot forward into a lunge.
- Place hands inside the front foot.
- Reach the chest long.
- Rotate open toward the front leg.
- Return and switch sides.

#### Cues
- Hands inside foot.
- Chest rotates open.
- Stay smooth.

#### Common mistakes
- Forcing the twist.
- Collapsing into the shoulders.
- Letting the knee cave inward.

### 3. Deep Squat Pry

2 sets · 25s hold · 15s rest

Hold a deep squat with support if needed. Shift gently side to side and breathe into the hips.

#### Steps
- Stand slightly wider than hips.
- Lower into a comfortable squat.
- Use support if needed.
- Shift gently side to side.
- Breathe into the hips.

#### Cues
- Heels grounded.
- Chest relaxed.
- Gentle shifts.

#### Common mistakes
- Dropping into pain.
- Forcing heels down.
- Holding the breath.

### 4. Wall Shoulder Slide

2 sets · 8 reps · 10s rest

Stand near a wall and slide arms up and down while ribs stay quiet. Use the range you can control.

#### Steps
- Stand with your back near a wall.
- Set arms in a comfortable goalpost shape.
- Slide arms upward.
- Stop before ribs flare or shoulders pinch.
- Slide back down slowly.

#### Cues
- Ribs quiet.
- Shoulders comfortable.
- Slow slide.

#### Common mistakes
- Arching the back.
- Forcing painful shoulder range.
- Shrugging upward.

### 5. Bear to Down Dog

2 sets · 6 reps · 15s rest

From hands and feet, push hips back into a down-dog shape, then return to a soft bear position. Move slowly.

#### Steps
- Start on hands and feet with knees bent.
- Press the floor away.
- Send hips back and up.
- Let heels move toward the floor comfortably.
- Return to the soft bear position.

#### Cues
- Press floor away.
- Hips move back.
- Knees can bend.

#### Common mistakes
- Forcing straight legs.
- Collapsing into wrists.
- Moving too quickly.