Full-Body Mobility Flow

It’s Mobility Monday! Today, I’m sharing a full-body mobility flow. You could do this flow on its own if you just want to move a little on one of your rest days, or you could use it as a warm-up before going into your workout.

This flow is great for the shoulders, thoracic spine, hips, and hamstrings, so you could do it as a warm-up for just about about any kind of workout!

Here’s some more information on each of the movements:

Downward Facing Dog to Lunge with Rotation

This movement helps to warm up your shoulders, your hip flexors, your hamstrings, and your thoracic spine.

Be sure to move slowly and accentuate each part of the movement. Remember, this isn’t a contest and you don’t get a prize for moving through the reps at a faster pace.

Downward Facing Dog to Pigeon

This movement is great for the shoulders, hips, and hamstrings. Maintain tension in your lower body during the pigeon portion of the exercise.

The goal is to connect to the movement and build strength while moving your limbs through a full range of motion; you can’t do that if you’re just plopping down in pigeon pose and statically stretching your hips.

Lunge to Half-Split

This is great for the hip flexors and hamstrings. If you have a hard time balancing during this exercise, hold onto the wall for extra support. Move slowly and avoid sinking all the way down into your hip flexor during the lunge portion of the stretch.

Keep your lower body muscles engaged, especially the inner thighs. Imagine squeezing a block between your legs as you go through this movement. It’ll help you support your joints and avoid putting too much pressure on them.

Superman with Pull-Down

This is great for the lower back and upper back. Remember to keep your core engaged and really create tension with your arms and upper back during the pull-down portion of the exercise.

Move slowly and use your muscles. I said it once and I’ll say it again; there’s no prize for finishing first!

Full-Body Mobility Flow Video

Need more help getting through this full-body mobility flow? Here’s a video that shows you how to do each movement:

If you have questions about any of these movements, or if you try this full-body mobility flow out, please let me know in the comments down below!

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