Name: Playbook - Natalie Kimball - Full Body Mobility Routine
Uploaded: 2023-03-11T02:07:53.305Z
Duration: 6 min
Description: Full Body Mobility Routine

Antonio

Sarah Snipes

Sarah

These stretches reminded me I’m tightly wound up and they felt good to unwind myself with.

Samantha

The scorpion stretch is a 2 for 1! It helped open up my hip flexors and improve my mid back rotation!

I really love this full body routine! I forget that my body can feel this good!

Dianne

Perform this dynamic warm up after your foam rolling (if you’re foam rolling today) and before your workout! This mobility routine is designed specifically for a full body day but can be performed on a day off to mobilize the hips, low back, spine and ease a tight back! Spend 30 seconds on each movement or longer on specific movements if your body is calling for it! You can also do this dynamic warm up on a day off while traveling, before cardio or to work on posture. Enjoy! 

Full Body 6 minutes
Kneeling Psoas Stretch (L/R)
Runners Lunge to Hamstring Stretch (L/R)
T spine rotation and Reach (L/R)
90/90 
Pretzel Stretch (L/R)
Scorpians (L/R)

1. Start in a half kneeling position with both legs at 90 degrees.

2. Tuck your hips under and bring your arms into a "V" overhead.

3. Rotate at the thoracic spine while reaching towards your front foot with the same side arm. While simultaneously reaching long with the other arm.

Tips: think about "tucking your tail" while tucking your hips, take a big inhale, and as you exhale try to sink into the stretch a little more.

Kneeling Psoas Stretch

1. Come to a kneeling position and extend your left leg long while you stretch your arms in front of you to create stability.

2.  Exhale as you fold your torso over your left leg, dig your left heel into the ground and stretch the back of the leg (hamstring.)

3. Push out your left knee as you open the hip and use the weight of your torso to open the hip deeper. Keep the knee in line with the 2nd and 3rd toe.

Repeat on other side for desired reps or time.

Runners Lunge to Hamstring Stretch

1. While seated, bring one leg in front of you at 90 degrees and the other leg behind you at 90 degrees.  

2. Sit tall with both glutes on the ground as much as possible. 

3. Bring your hands behind you to switch legs from side to side holding for a few seconds on each side. 

Tip: While keeping your chest upright, hinge forward at the hip in order to get a deeper stretch.

90 90 Hip Rotations

1 Get on your hands and knees. Shoulders directly over wrists and hips over knees.

2. Lift one hand off the ground and reach it behind your head. You will then rotate that entire side of the body as you look up.

3. Keep your hips locked (eliminate any hip shift) as you rotate and reach long from the finger tips. 

Repeat for desired number of reps or time and repeat on the other side.

Upper Back (Thoracic Opener) with Reach

1. Lay flat on your back with one leg straight and one bent at 90 degrees.

2. Reach for your knee with the opposite hand and pull your knee towards that side.

3. Keeping both shoulders on the ground and twisting from the mid-back, inhale, and as you exhale, sink deeper into your stretch.

Tips: It is more important to keep both shoulders on the ground than it is to reach your knee to the ground, don't  let your low back take over the stretch, bending your leg more or less will change the intensity

Pretzel Stretch

1. Lie on your belly with legs straight and arms out to form the shape of a T. Rest your chin on the mat and keep your neck neutral.

2. Press your palms into the floor and keep your upper body fixed.

3. Exhale as you lift your right leg and bend your knee to roughly 90 degrees. Reach your right leg across towards your left palm. Repeat another side. 

Tip: Give your body permission to relax and let go, do not force your reach to allow your foot to be where it is at today.

Scorpians

Full Body Mobility Routine

Intense for a warm up, loved it. Now onto the next set💪🏾

Patience

My back is always so tight! These stretches really really helped! 🙌🏼

Jennifer 

Great way to stretch and get ready for a workout!

Courtney

Upper Body Mobility Routine

I usually carry so much tension in my hips. These stretches really help!

A great stretch - Helped me open up for leg day!

I have very tight hip flexors and rotators and these have helped me out tremendously!

Full Body Mobility Routine

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