The most forgotten part of fitness: Flexibility. I’ve created the perfect stretch routine. Steal my easy 10-minute routine to improve your body's mobility (bookmark this):

1. Neck Mobility: Use neck rolls anti-clockwise and then clockwise to loosen up your neck. Move the neck slowly from left to right, and then go forward and backward.

2. Upward Dog: The secret benefit: It's great for opening up the abs and the lower back. Place your hands in line with your shoulders and look up towards the ceiling.

3. Shoulder Extensions: This is great for those who bench press a lot or sit at a desk all day. Open up the chest and shoulders. Shoulder extensions improve overall posture.

4. Child's Pose: Sit your bum onto your heels and slowly creep your hands forward Keep your bum on heels. The benefit? This opens up the lats and stretches out the back.

5. Reach Throughs: Start on your knees with your hands on the floor… Then push one hand through to stretch the lats and shoulder.

6. Table Twists: Put your arms out and hips and feet at a 90-degree angle. Then bring them to one side, back to the middle, and then to the other side.

7. Scorpion Kicks: Open up your lower back (this is ideal before leg days.) Ensure you have enough room to fully extend.

8. Lying Glute Stretch: Bring one knee over to the opposite hand. Lean forward. And put weight into your forearms to stretch your glute.

9. Lying Quad Stretch: Pull the heel up towards the bum. Then keep your knees together to stretch the quad.

10. Lumbar Stretch: Keep hands out and bring one leg over... And try to keep your shoulders on the floor as you pull the leg down.

11. Lying Hamstrings: Stretch the hamstrings by keeping your hips on the floor. Then grab the calf (not the joint) and pull the leg back.

12. Hip Flexor Stretch: Stretch the side of your hip flexor. Grab the side of your glute to enhance the stretch. Contract the glute for a deeper stretch.

13. Prone Extension: Lie in the prone position. Slowly bring your head up. Keep the belly button on the floor And increase the range of motion over time.

14. Tail Wags: In all four positions... Wag your feet around like a tail to help with lateral movement in the spine.

15. Quadratus Lumborum Side Bend ("Quadratus Pet Side Bend"): Similar to the child's pose but moving hands from left to right to stretch the lats and spine.

16. Half Pancakes: With one leg out and the other heel towards the thigh… Laterally rotate to engage the spine.

17 Frame Squat: Hold an A-frame position and creep your hands forward into a squat… Keep hands on the floor to improve squat range and hamstring flexibility.

TLDR: Neck mobility Upward dog Shoulder extensions Childs pose Reach through Table twists Scorpian kicks Lying glute Lying quad stretch Lumbar Lying hamstrings Hip flexor Prone extension Tail wags Half pancakes Frame Squat

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