The 20-Minute Rule for Mobility
Katelyn Sander

The 20-Minute Rule for Mobility

Have you ever been told that you need to “stretch” more?

Stretching is often the quickest solution to any discomfort brought on by muscle tightness. Taking a foam roller or a lacrosse ball to a sore muscle may sound uncomfortable or tedious, but the results will speak volumes. 

The reality is we need to be constantly taking care of our bodies because of our reliance on the arch nemesis of mobility...sitting. Chairs have become the biggest rival to pain free movement: hips shorten, glutes deactivate, hamstrings press together, back begins to round, core disengages, and head sits forward. It’s no wonder we often experience back pain, shoulder pain, hip pain, and carpal tunnel agony after sitting on a plane, in a car, or at a desk at work. As hard as we may try, we can’t avoid sitting.

So, how can we fix this?

Enter the 20-minute rule

Humans were made to move, and it can be magic when we do. Taking 20 minutes out of your day to mobilize is the easiest thing you can do to help reduce and prevent pain, and ultimately improve exercise and athletic performance.

  • Are your hips feeling tight? Take a lacrosse ball and hit your hip flexor or sit in a lunge and feel your hip slowly stretch.


  • Have your glutes been pressed together like a panini from sitting? Get yourself into the pigeon stretch or roll out your glute with a roller.


  • Are your shoulders feeling tight? Use a doorway and stretch your chest or use the wall and jam a ball into your pecs.


Finding 20 minutes a day, 7 days a week, will result in 140 minutes of mobility. If you spend 140 minutes mobilizing, you will notice a difference. Guaranteed. There is no secret to it! Do work for your body and your body will work for you. We have no choice but to sit throughout day, but do not allow this to be the reason you’re in pain. Use this as an opportunity to restore ranges of motions you haven’t seen in years and live pain free.

It’s only 20 minutes away.

If you’re looking for more information about the 20-minute rule, have questions, or would like to be taken through it, please contact Tyler.


Tyler Ward, Personal Trainer, Adelaide Club

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