Name: Playbook - Morgan Tyler - Upper Body Mobility + Stretch Sequence
Uploaded: 2024-03-18T16:18:36.998Z
Duration: 10 min
Description: Upper Body Mobility + Stretch Sequence

This sequence is perfect to do on its own to work on opening and mobilizing the upper body, or an amazing workout preparation before you crush your next upper body day!

- lie on the foam roller placing it at the base of the shoulder blades
- place your hands on your chest and begin to roll the length of your upper back 
- complete 10 pass throughs (1 is up and back)

Upper Body Foam Roll

- lie shoulder blades over foam roller 
- place hands behind the head 
- exhale lean back as you open elbows to the side, dropping your head in your hands 
- inhale to round forward, crunching your elbows toward your knees

T-spine mobility w/ foam roller

- begin gripping a band or strap in front of you, wider than shoulder distance 
- keep your torso engaged as you take the strap overhead and behind you 
- bring it back to the front 
- the wider the grip, the more space you’ll have to move front to back. 
- the narrower the grip, the more advanced this exercise becomes

Shoulder Flossing

- begin on hands and knees 
- lift one arm skywards and thread it under the opposite arm until the shoulder touches the ground 
- return to start 
- complete 8 repetitions on each side

Thread the Needle

- extend arms in front of you and cross wrists one of the other 
- make a fist 
- draw fists towards your body
- extend back out 
- complete 5 repetitions with each grip

Figure 8 Wrist mobility

- begin on hands and knees 
- inhale, melts the belly towards the ground, pull the heart through the upper arms, and shift the gaze slightly upwards.
- exhale, press the ground away, round through the spine, making a shape like a Halloween cat and gently tuck the chin towards the chest. 
- complete 30 seconds of cat/cow

Cat/Cow

- begin lying on the belly 
- extend one arm long off to the side (like a t-shape) 
- draw opposite leg of extended arm across the body behind you (like a scorpion tail) 
- return to belly and rotate to other side, adjusting the arms as you move from one side to the other

Scorpion Stretch

- begin in downward dog
- spinal wave all the way through to upward dog 
- press back to downward dog

Spinal Wave to Upward Dog

Upper Body Mobility and Stretch Sequence

Upper Body Mobility + Stretch Sequence

luna

Happy Hips and Hamstrings 🥳

This was the best splits drills. I love it!

Huge difference from beginning to end in flexibility and warmth

Cassie McMahon

Jazz

Get your SPLITS. 🔥

Audrey

Journey to Splits

Moved the hip mobility class. Pacing and cues were excellent!

MamaBear

After a hike I took on Sunday, this session is VERY much appreciated! My legs are so sore, so this made my hips and legs feel super happy! Thank you. 🥰

Stephanie

Hip MOBILITY + hip flexors 🤤

That was so much harder than it looks! Can't wait to do this again - I didnt realize how much I was lacking hip mobility!

Erin Mullen

Milena Deneno

I have previous knee injuries end weak hips due to this, this workout was great to help loosen tight itiolateral band! Thank you!

Kiana

Quickie hip mobility + strength 🦵🏼

Great way to recover from your quad killer bodyweight video!

Catherine

TLC for my hips and great post workout cool down

Alina

Hips + Hamstrings Mini Stretch 💫

Second time joining you on the mat and I loved it.

Abby

Kaycee Morganto

Much needed after a spicy hike to release the lower body. Followed with a nice foam roll 🥳

Total Leg Release 🦵🏼

Kaly

Would love a little more cool down and lengthening at the end

Yoga for achy backs. 🧘🏻‍♀️

The music choices in this restorative flow were distracting to my finding real rest in the poses.

Celeste

This class was just what I needed today. I’ve been going through grief and loss, and this flow gave me the space to drop into my body and let myself really feel. Thank you 💛

Lisa

loved the flow! helped with my back pain so much

Anna

Yoga for Low Back Relief: a restorative flow ❤️

Recovering from a back injury and I’m ready to release tension and build some strength in those muscles again! This was the perfect place to start!

Rachel

I didn’t realize how locked up my low back was. Great way to relieve some tension!

Malia

Dilara

Ease Your Back Pain. 😌

Wonderful for lower back relief! My mama struggles with sciatica related pain - so I tried this flow & have subsequently shared it with her ;) thank you for a great variety, sharing low impact & accessible classes for all ages that can assist and support the entire family xo

Roxanne

Michelle Jacobson

This was a phenomenal class, thank you so much! Will definitely be incorporating this into my weekly routine 😊

Sofia

Yoga for Sciatica.

Very helpful!! Will definitely be using these frequently to help my wrists!

Lauren Batorski

I literally redownload this app for this class every year

Megan

I am definitely going to come back to this session more often. It made my wrists feel so much better. I spend 40+ hours a week on a computer, so my wrists needed the love today. Thank you.

Wrist Mobility + Strength ✅

Simple movements! Feels good to stretch.  Thank you!

Nikki

My body feels so open after this one 🙏🏻

Full Body Stretch Sesh ✅

Brenda

Amanda

Lore

PARTNER abs + stretch 👯

So relaxing! Just what I needed to melt my day away, goodnight!

Karina

Annalisa

Sweet Dreams Yoga 🌚

Perfect after an emotionally draining Sunday. Helped me realize there were still at least 3 things that sparked joy for me today even though the day felt stagnant and frustrating

Elena

Perfect. I really needed this today. Btw I really appreciate the classes without background music. 🙏🏻 My brain cannot relax with any kind of music. 😂

Sophia

So relaxing and just the kind of love my body needed.

Savannah

Sleepy Time Yoga 💤

Love these so much!! I find it’s harder to wind down from my day than wind up for it. Please make more of these shorter evening flows!! Love your stuff Morgan 💛

Adding this class to my favorites! It’s the perfect class when you crave gentle intentional movement.💗

Kayla B

Perfect end of day or if you just need to be gentle with yourself first thing in the morning. 
Rainy cold day here and I just needed to relax and be cozy. This was the perfect end to my lazy rainy  Saturday afternoon

CHILL Pill Evening Yoga 💊

Very calming and released a bunch of emotions. 💕

Andrea

That last pose is EVERYTHING! Perfect movement when you want movement but don't want to do anything hard-core. Thank you 🙌

Allison

Did this before bed and again when I woke up and my cramps were unbearable. Such a relief. Thank you!

Ellie

Yoga for PMS/Cramping💆🏻‍♀️

Needed that. So feel freer and lighter and looser 😌

Love the knee massage on arms and calfs. Brilliant thanks!

Rita

laura

Yoga for RELEASE.

Josephine Graabæk

Yasmin

Work out the Kinks. (Yoga massage + stretch class)

Love it! Having a hard time with extremely tight chest and shoulders after years of rigorous weight lifting. I need this practice in my life 🫶

This class was eveything my body needed! The way you explain every move in such calmness is amazing🫶🏻

Sarit Eskinazi

Shoulder + Chest opening (good backbend prep work!) ❤️

Just wonderful. Exactly what I needed. It exceeded every expectation I had! Thank you, Morgan! 😌

Adrienne Keefer

This felt amazing. Had a long day and needed to feel peace. This class brought me exactly what I needed ❤️

Angelina Delorenzo

Daydream: a restorative class 💭

I didn't realize how exhausted I was until we settled into this practice. Now I'm gonna crawl into bed and sleep like a baby 💤💤💤

Katrina

No time for Restorative

Full Body Reboot Restorative 🤌🏼

My first Yin class and that was lovely to slow down and focus on each position.

April

This was one of the best yin classes I’ve taken! Morgan has such a calm, soothing voice. This class also made me realize how much I avoid working into my hips so a lot of discomfort and emotions came up for me and I felt so calm and relaxed after this practice. I will definitely save this to my favorites!!

Maya Bachmann

Beginner Yin Yoga 🧘🏻‍♀️

One of those classes I keep coming back to again and again. So nourishing 😌

Julia

Perfect for my light movement/rest day!! I so needed something gentle ☺️

Ella Edwards

Absolutely loved this class! Will definitely be doing this one again!

Amanda Oksen

Gentle Yinyasa Flow 😌

My entire perspective towards Yin has changed and I owe it all to Morgan 😌 by no means is this style “easy” but rather invites us to acknowledge the body and breath as we explore the nooks and crannies to find ease within subtlety 📿🧚🏼✨ definitely noticing my mobility improve as I incorporate more Yin into my personal practice 🙏🏻

pakamon

Open Your Heart Yin

My piriformis was flaring up and feels much better now thank you 🙏🏽

Caitlin

Dee Hurter

Deep HIPS Yin

I’ve had tension in my shoulders for weeks which I don’t usually get. Morgan recommended this and it was incredible feeling the tension release throughout this flow. Thank you. One I’m going to repeatedly do it was that good. 🤍

Kendall

Been struggling with shoulder pain for a few weeks. This felt so delicious after a shoulder mobility session. Great way to check the healing progress as well

15 min SHOULDERS + BACK

Restless momma here, this put me to sleep 😴

This was PERFECT Morgan! I fell asleep 😴

Katie

not a huge fan of the music (just my personal preference), but i love the concept and would definitely be interested in more short practices that can be done in bed like this, especially ones with a bit more stretching. thanks morgan!!

Hannah

Yoga for Sleep 😴

Yoga Nidra for Deep Relaxation

I've been dealing with a pinched nerve in my upper back the last week that's been causing a ton of neck and shoulder pain. This helped so much!!

Adapted it a bit but this was exactly what I needed today. ❤

TEXT neck + shoulders 👩🏼‍💻

This class helps majorly with my hip impingement - a go to!

Kara

Hip Flexor Strength + Mobility

Chill Hips on the floor

I loved this! So easy to do in bed as well! I’ve been struggling with consistency with yoga and I’ve been trying to find classes of yours that can be done in bed. Thank you! Please also do a series of in bed yoga haha it would be amazing! 🧡

Sarah Paulsen

Great way to start the day. Active and stretchy!

Great way to break up work tasks! I feel nice and loosened up 💜

Amber

Full Body Mobility + Stretch

Marta Teresa

Lovely practice and a wonderful way to end my day! Thank you 😊 🌾 ploughing pode is one of my favorites too x

made me fall in love with plow pose again....sooo yummy ✨

Full Body Reset

I had a bad day, and this is what I needed! ❤️

Mackenzie

This class was just what my body needed today. I even cried at the beginning💗

Did not want to get on my mat this morning- so tired. I’m so glad I did. I’m still tired but I’m no longer stiff and I feel more comfortable in my body. This one is a beaut! Thanks for this gentle practice

Slow down: a gentle class

Exquisite practice! I feel seen, cared for and nourished from the inside out. Thank you Morgan for holding space in such a way as to invite stillness and surrender to the body and mind ✨🥹💜✨

Blissful! I will absolutely return to this class. Thank you 💜

Sara

What it says on the tin! Total reset. Thank you.

Head to Toe Reset

Wow! I absolutely loved this!! Such a good way to get your body moving in the morning too!

Alyssa

It’s perfect for a good start to your day! I totally forgot about my back pain after this session! Thank you Morgan🫶🏻

This is my go to when I’m under the weather but still want to keep up my practice

Alexis

Anytime Mobility Practice

I felt good popping and movement in my thoracic spine by the second set of stretches!

Thoracic Spine Mobility

One of my favorite rest day mobility flows. Feels great between heavy lifts!

Consistency is 🔑 this is a great one that I keep coming back to

Full Body ADVANCED Mobility

Pre-Workout Mobility

These gentle movement sessions are helping me recover from injury and still move my body.

Workout Recovery

Stiff hips. Tired body. Feeling so much better after this gentle practice. Full body stretching and breathwork will bring you back to life.

Upper Body Mobility + Stretch Sequence

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