Full-Body Mobility Flow

Mobility is flexibility plus control. Flow through the joints deliberately; this is a general movement snack, not an injury-prevention protocol.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Cat-Cow (Spinal Flexion-Extension)
8–12 slow cycles
Breathe through the whole spine.
2
Quadruped Thread-the-Needle (T-Spine Rotation)
6–8 per side
Rotate from the mid-back.
3
90/90 Hip Switches
6–10 switches
Chest tall through the switch.
4
World's Greatest Stretch
5–6 per side
Deliberate tempo.
5
Ankle Dorsiflexion (Knee-to-Wall)
8–10 per side
Heel down, knee over toes.
6
Wall Slides (Shoulder Mobility)
8–12 reps
Only as high as contact allows.

Find this in my week builder

Opens the builder on Flexibility, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.