Flexibility and Mobility Routine: Try this anywhere!

By Derek Bye | B.S. Exercise Science, ACSM-CPT

Flexibility and mobility typically decrease with age. However, it doesn’t have to be like this. Below is a full flexibility/ mobility routine. This routine takes about 45 minutes to complete.

Feel free to break down this routine into chunks, completing some exercises one day and doing the others on another day. The exercises are designed to keep your muscles mobile and strengthen muscles that are important in maintaining strong posture.

Flexibility & Mobility Class

5 minute meditation/diaphragmatic breathing

Mobility exercises:

Circuit: 3 rounds

Inchworm

Spider-Man

T Spine rotations

Circuit 2: 2 rounds

Hip openers

Reverse lunge to knee raise

Transverse lunge/ side lunge

Strength & mobility exercises

2 rounds (3 for advanced)

Glute bridge – 5x 10 sec hold

Fire-hydrant (glute abduction) 5x 5 sec hold

Push-up plus (serratus activation) 5x

Superman 5x

Dead bug 5x

Plank 30 sec ——>side plank 20 sec ——->side plank 20 sec

Stretching: 30-60 sec holds

Neck (side, side, down)

Cobra

Hip flexor

Quads

Glutes

Hamstring

Squat to hamstring stretch