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Mobility & Flow

A gentle, feel-good stretch session to help your body recover and move better. You'll hold each stretch for 30-45 seconds and finish feeling looser, calmer, and ready for the week ahead.

Created by

Unknown

Workout Breakdown

Warm-Up (Light Movement)

Neck Movement (Three-Plane)

1 set × 30s

Shoulder Circle

1 set × 30s

Hip Circle

1 set × 30s

Ankle Circle

1 set × 20s

Cat-Cow Stretch

1 set × 40s

Upper Body Stretches

Shoulder Stretch (Cross-Body)

2 sets × 35s, 35s

Triceps Stretch - Overhead

2 sets × 35s, 35s

Chest Doorway Stretch

2 sets × 35s, 35s

Thread the Needle

2 sets × 35s, 35s

Wrist Flexibility Stretch

1 set × 30s

Core & Spine Stretches

Child's Pose

2 sets × 45s, 45s

Supine Spinal Twist

2 sets × 40s, 40s

Child's Pose to Cobra

2 sets × 35s, 35s

Lower Body Stretches

Kneeling Hip Flexor Stretch

2 sets × 40s, 40s

Standing Single-Leg Hamstring Stretch

2 sets × 40s, 40s

Butterfly Stretch

2 sets × 40s, 40s

Pigeon Pose

2 sets × 45s, 45s

Calf Stretch

2 sets × 35s, 35s

IT Band Stretch - Body Only

2 sets × 35s, 35s

Cool Down & Breathwork

Supine Knee Hug

1 set × 40s

Happy Baby Pose

1 set × 45s

Savasana with Deep Breathing

1 set × 60s