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Mobility routines shouldn’t feel like a chore; instead, they should offer you a chance to be curious and playful on your exercise mat, even if you’re just warming up for the main event (your workout).
Admittedly, I find it easier to roll out one of the best yoga mats and get moving during the warmer months, when natural light streams through my window and the thought of taking off layers to exercise doesn’t fill me with dread. Regardless, I’ve come up with this three-move mobility flow I think you’ll love.
If you want to glide along your mat, soothe your joints, stretch out sore muscles and feel more awake and energized, I’ve got just the thing for you, and you can find it below.
Watch Sam’s 3-move mobility flow:
This routine features three exercises. Aim for a few rounds of each, allowing movements to flow into the next. I find playing some music helps me unwind and connect my breath with my body, but this is completely optional.
As you move, try to build rhythm by maintaining a steady breathing pattern. When we feel stressed, our breath becomes shallower, which makes it harder to expand the lungs and ribcage and can impact posture and exercise over time.
This routine starts with a downward dog, then transitions into a mini pike push-up, which involves leaning forward, touching your head to the floor, then pressing back into a downward dog.
Pikes strengthen your shoulders and triceps and increase flexibility down the back of the body, including your hamstrings. I then transition to the World’s Greatest Stretch, which is a low lunge combined with a twist and arm reach; it’s a full-body movement that stretches the hips, glutes and groin, opens your shoulders and chest, and mobilizes your spine. It’s a beautiful stretch that should leave you feeling looser and more nimble.
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The video speed hasn’t been edited; I really do move that slowly. I recommend moving as slowly as you can, taking the time to reach deep into your muscles and joints and feel what your body is doing. It’s about building that all-important mind-muscle connection, which will also improve the quality of your movements.
If the push-up feels too much for you, then bring your knees to the mat for more support. If you have tight hamstrings, softly bend your knees.
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There’s a reason dogs favor downward dog (hence the name); one is that it helps loosen muscles after sleep, waking up the body after static periods. We humans need the same to prevent tension building in the body, so if it’s good enough for my pooch, it’s good enough for me.
Share how you find the mobility flow below, and what parts you liked best.
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