Balancing life, work, and hobbies (i.e., climbing) is challenging. The 24 hours in a day never seem to be enough. For many, work occupies most of the 24 hours from Monday through Friday. Finding ways to make the most of the time you have is essential. 

While you may pride yourself on being an office warrior, the repetitive motions and excess sitting can inadvertently limit mobility. You may also wish for a way to progress toward your climbing goals while stuck at work. Luckily, there are effective yet simple mobility exercises you can incorporate throughout your work day from within your office cubicle or hallway. Fitting them in is as simple as swapping your five-minute social media doom scroll break for some heel raises or tendon glides. By the time you finish reading, you’ll have a mobility routine in your back pocket suitable for a mid-day break at the office.

Mobility is the combination of flexibility with a full range of motion in the joint. In other words, being able to load your joints and muscles in stretched positions. Climbing regularly tests mobility with movements such as high steps, gastons, heel hooks, or overhead presses. 

Your body consists of a kinetic chain with five main checkpoints: the ankles and feet, the knees, the hips and pelvis, the shoulders, and the head. Each of these can work independently, but also impacts the functionality of the others. Ensuring adequate mobility in each area along the kinetic chain will increase overall mobility and reduce the risk of injury. Below, you’ll find a detailed list of mobility drills to do for each area.

Find a blank wall to lean against. Keeping your lower back in contact with the wall, place your arms back against the wall at a 90-degree angle. Work to slide your arms up over your head. Only go as far as you can while keeping your elbow, wrists, and lower back in contact with the wall. Complete 8-12 repetitions.

Keep a Theraband or long resistance band in your desk drawer for easy access. Use it to complete 8-10 shoulder dislocates. Be sure to move through the range of motion in a slow and controlled manner to prevent injury.

Find a space on the ground. Start on all fours. Drop one shoulder to the ground, threading your arm under the other, and look at your opposite armpit. Unwind your arm and reach it toward the sky, letting your gaze follow your hand. Complete 5-10 repetitions per side.

Perform 8-12 repetitions of the classic yoga move. Add any other movements that feel good (e.g., hip circles, side-to-side movements). If you want to add a lat stretch, place your elbows on a desk or chair and hinge at the hips so your head is in line with your elbows. Then, move through cat cows.

With elbows extended, circle your wrists 10-20 times in both directions. Perform some with your fingers extended and some with your fists closed.

Place your palms together and press until you feel a stretch through your fingers and hands. For a reverse prayer, touch the backs of your hands together and press until you feel a stretch down the backs of your wrists.

With palms facing away from you, bend your fingers and slide them down your hand to the base of your palm. Uncurl them, keeping your fingertips close to your palms. Repeat 15-20 times, working slowly and articulating the entire motion.

Start with all your fingers and thumb touching each other. Open your hand, extending your fingers and thumb. Repeat 20-30 times, going as fast as possible while fully extending your fingers. To increase the difficulty, place a rubber band or hair tie around your fingers, which will add a small amount of resistance.

Sit on the ground with your feet about hip-width apart and your knees pointing up. Using your hands for support as needed, drop your knees to the ground to one side. Your legs should end up on the ground bent at roughly 90-degree angles. Return to the starting position and drop your knees to the other side. Perform 5-10 reps per side.

Hold this classic yoga pose for 30-60 seconds per side. As you hold the pose longer, try to sink deeper into the stretch. To make it active rather than passive, lift your hips off the ground and lower them back down, using your hands for assistance as needed.

Start in a wide-legged stance. Bend one knee and shift your weight over the bent leg. Extend the other leg out to the side. Hold for 5-10 seconds, then switch to the other side. You can use your hands to walk your way over to the other side or try without your hands for an added challenge. Complete 5-10 reps per side.

Sit in a deep squat position (for those familiar with yoga, this is known as Malasana) for 1-2 minutes. Hold the squat position as is, or add in thoracic rotations by placing one hand on the ground between your legs and extending the other up toward the ceiling. Let your gaze follow the hand as it reaches up. You can deepen the stretch by gently pushing your knees further outward or inward. Wake up the lower back, hamstrings, and quads by moving in and out of the deep squat position.

Holding onto a wall or chair for support, raise and lower your heels. Work one leg at a time for an added challenge. If available, use a step so your heels hang off the edge, and hold the bottom “stretch” position for 3-5 seconds after each repetition. Complete 15-30 repetitions.

Often overlooked but essential for ankle mobility is the anterior tibialis, also known as the shin muscle. Lean back against a wall on an angle so that your feet are out in front of you and only the back of your head, shoulders, and upper back are touching the wall. Keep your heels on the ground, and lift your toes toward your face 15-20 times. Adjust the angle by walking your feet further away to make it harder or closer to the wall for an easier version.

Next time you find yourself daydreaming of your climbing project during the workday or going stir-crazy in your desk chair, set a five-minute timer and complete a few mobility exercises. Do this a few times over your day, and your body and climbing will thank you. Leave a comment below if you try any of the mobility drills and find them beneficial!