Every so often, I get up out of my chair, roll out one of the best yoga mats, and begin moving my body. Sometimes, I know what exercises I’m going to do, but other times, I just move intuitively. Once I’m finished, my muscles feel stronger and longer, and my joints looser. It’s what gives me physical and mental clarity and calm when I’m writing at my desk all day at home.
I recently created a five-move mobility routine that helps unlock your joints and stretch tight muscles. It should make you feel like you are gliding along your mat and hopefully leave you feeling calmer. Here is exactly how you can follow it. The routine focuses on gentle movements that target multiple areas of your body at once. Each movement flows naturally into the next one without any jarring transitions. This creates a smooth experience that feels almost meditative. Start by finding a comfortable space where you can move freely. You will need a yoga mat or a soft surface to work on. Make sure you have enough room to extend your arms & legs in all directions. The first movement begins in a kneeling position. From here you will transition through a series of poses that open up your hips and shoulders. These are typically the areas where most people hold tension throughout the day. As you move through each position focus on your breathing. Take slow & steady breaths that match the pace of your movements. This helps your muscles relax and allows you to sink deeper into each stretch. The beauty of this routine is that it requires no equipment and takes only a few minutes to complete. You can do it first thing in the morning to wake up your body or in the evening to wind down after a long day. Each of the five movements serves a specific purpose. Together they create a complete sequence that addresses the most common areas of tightness and restriction. The routine is suitable for beginners but can also benefit more experienced practitioners.
Watch Sam’s mobility flow routine:
This routine features five exercises, which you’ll do for two sets and 6-8 reps each. To make it feel more “flowy,” I recommend moving through each of the exercises without rest for one set, then repeating for the second. If you prefer, you could complete each exercise one at a time.
Leg openers
The first exercise is the leg opener. It helps open your hips and groin and stretches out the adductor muscles, while also strengthening the hip flexors that help you to lift your legs into the air.
Try to move slowly & keep control during this exercise. Leg openers are difficult so you might want to rush through them by opening and closing your leg quickly. Keep your feet flexed throughout the movement to activate the muscles in the back of your leg. Open your leg as wide as possible without letting your body drop down. When you get better at this exercise you can add difficulty by placing a block or dumbbell beside you. Try lifting your leg over the object and bringing it back down again. The most common error with this exercise is not keeping your torso active. Do not hunch forward or let your upper body collapse. You can start by using a wall for support or put your hands at your sides to help with balance. Imagine a pole placed behind you. Your entire spine should be able to touch that pole from top to bottom.
Roll up and fold
I’m no Pilates teacher, so I won’t try to be. This is a variation on the Pilates roll-up exercise, working your core muscles to help you sit up, then stretching down your entire back and hamstrings as you fold over your legs in a seated position.
Keep your legs still with the backs of your thighs firmly against the mat throughout the movement. Focus on using your core muscles rather than relying on your hips to do the work. Move slowly and deliberately as you raise your arms above your head while lying flat and then sit up to fold forward over your legs. Take your time breathing in as you lie back & breathing out as you sit up & fold forward. Hold the forward fold briefly to allow your hamstrings and lower back to stretch deeply. When you roll back down use your abdominal muscles to control how quickly you lower yourself to the floor. Pay attention to your breathing pattern during this exercise and let it guide your movements as you transition smoothly between lying down & sitting up.
Loaded beast
Ask anyone I train and they’ll tell you that I feature this exercise in most of my lower-body workouts and mobility classes. Unlike the bear squat (which looks similar), this exercise is derived from animal flow and engages more of the body than just the legs.
As you lower your hips back toward your heels picture yourself loading a spring. This movement helps your ankles hips & knees become more mobile. Next push forward explosively over your wrists while engaging your front body including your chest & shoulders. This exercise builds mobility throughout your entire body while making your core muscles stronger for better stability. Each repetition should bring your hips closer to your heels. If you want to make it harder add a barbell plate on your middle to upper back.
Lateral shoot throughs
Perhaps my favorite exercise of the five, lateral shoot throughs use rotational movement to engage the core, including your obliques that run along your waist. Again, it’s a full-body exercise, but also teaches balance, stability and coordination.
Move with complete control while kicking your leg underneath and raising the opposite arm upward. Open your chest and shoulders as wide as possible. In the video you’ll notice that my eyes track my upper hand. Try to copy this movement. People often make the mistake of placing their hand too far forward past their shoulder. Begin in a tabletop position where your shoulders align directly above your wrists. Then lift your knees slightly off the ground. This setup will help you establish a solid starting position for the movement. Return to this position each time before switching to the other side.
Downward dog to upward dog
Two classic yoga poses fused together, what better way to round off this routine?
The movement from downward dog to upward dog should feel smooth as you transition through the poses. First move into plank position and then lower your hips into upward dog while flipping your toes. Keep your shoulders down & away from your ears instead of hunching them up so your spine can extend properly. If your lower back feels strained you can walk your hands forward or lower down to your elbows. Your yoga practice is not about competing with others or proving your flexibility. Move in ways that feel right for your body & never push yourself too hard. I suggest playing some calming music & finding a quiet spot where you can practice without interruptions.
