Name: Playbook - Sami Bossert - Lower Body Mobility Stretches
Uploaded: 2023-03-01T18:04:10.360Z
Duration: 5 min
Description: Lower Body Mobility Stretches

I’ve learned so many new stretches that feel so good before or after a workout!

Helena

Amanda Palmiotto

Warm up your lower body with these mobility moves and stretches to get your muscles ready for your workout or if you just need a nice stretch to your day. 

You can add in another round if you want!

- Position yourself down in a deep squat position with feet flat on the floor 
- Slowly rock back and forth and place most of your weight on one leg over the other

Rocking Deep Squat Stretch

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch
- slowly lift your hips up behind you and back down toward the ground

Dynamic Deep Squat Stretch

- Sit your butt on the ground, knees bent in the same direction at 90 degrees 
- Flip knees back and forth as you sit into the position a this is internally and externally rotating your hip joints (hence the IR/ER in the name)

Dynamic Hip IR/ER Stretch

- On ground, with a pillow supporting your neck and upper back, bring the knees together and let them drop over to one side 
- Keep your palms face down on the ground for support as you twist

Dynamic Lying Pretzel Stretch

- In a deep lunge position, place you back knee on the ground 
- Tuck your pelvis under to access your hip flexor 
- Shift your weight forward and back (slowly)

** each side **

Dynamic deep lunge stretch

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

Lower Body Mobility Warm Up & Stretch

Lower Body Mobility Stretches

Michele

Upper Body Mobility Warm Up & Stretches

Loved the dynamic movements. It was super helpful to focus on breathing.

Brittanie Boka

Prenatal & Postnatal Mobility Stretches

Not pregnant but really enjoyed this full body stretch ♥️

Felt so good to stretch! Almost 7 weeks pregnant and feeling a lot of “trapped” air / gas  throughout my chest and lungs and this really helped loosen things up

Lower Body Mobility Stretches

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