12-Min Lower Body Mobility for Runners & Desk Workers (Fix Tight Hips, Knees & Ankles)

Описание: Restore hip, knee, and ankle mobility for running and real life—in just 12 minutes. This beginner-friendly mobility routine improves joint control, stride mechanics, and eases stiffness whether you've just finished a run or spent all day at a desk. 🏃‍♀️💻
No equipment needed—just a mat and an optional water bottle for alignment drills.

This routine is perfect for:
✅ Runners (from 5k to Half Marathon) seeking better stride mechanics
✅ Desk-bound bodies needing to unlock tight hips
✅ Knee-sensitive exercisers looking for joint control
✅ Anyone wanting to improve hip rotation, ankle dorsiflexion, and glute drive

📋 HOW TO USE THIS ROUTINE:
• Pre-run: Use as a thorough warm-up to prep your joints.
• Post-run/Off-day: Do the full flow to release tension and restore range of motion.
⏰ WORKOUT PLAN:
[00:00] Intro
[00:10] Hip focus
[06:50] Knees
[08:15] Ankles
[10:15] Integration

⭐️ YOUR WORKOUT DIFFICULTY GUIDE ⭐️
The thumbnail color isn’t random—it reflects the workout’s difficulty level!
💙 BLUE: Beginner-friendly.
💚 GREEN: Intermediate level.
❤️ RED: Challenging session for regulars.

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🎵Music (intro, outro, effects): Hela Sojka
🎵 Copyrighted music licensed from Lickd. https://lickd.co
A Fresh Take by Marc Jackson Burrows, https://lickd.lnk.to/w7I5wTID!Sandra+F License ID: YV7WLQXjaMO
Is This Really by Per Ljungqvist, George Nakas, Alex Larkmo, https://t.lickd.co/zNDGNPAZjqB License ID: w3lNGE6WXZj
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Disclaimer: Your health and safety always come first! By following this video, you’re exercising at your own risk. Consult a fitness professional if you have any concerns.
#LowerBodyMobility #MobilityForRunners #TightHips #KneePainRelief #AnkleMobility #DeskStretches #RunnersYoga