Amy leads a five-minute mobility routine for busy people. No equipment needed, just a mat. You'll move through shoulder rolls, lunges, inchworms, and cat-cow to open your hips and spine and get blood flowing.
Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 5 minute mobility flow in partnership with Simply Sports CBD. This is part of our Back to School series. As parents, I know that we're super busy. We're trying to find ways to get movement into our lives. This flow can be for anybody, but for me, it's a great way to wake up in the morning before I start all of the crazy morning chaos with my kids, or to put it later in the day. So join me. All you need is a mat and some space to move. Let's do it. Let's go ahead and start at the edge of our mat. You can get a couple rolls through the shoulders, and then we're just going to hinge right through the front. Slowly bring it up. And then big opener up to the sky. Super slow and controlled. Just getting a little blood flow. This would be a great morning flow, especially on those days when you're waking up stiff, feeling that tension and trying to get yourself moving in a better headspace. Maybe before you go into the chaos of getting kids ready for school or getting ready for work or both, you can keep it just right there, or we're just going to walk it out into that Inchworm. Totally up to you. And if you need to drop to the knees, you can. And then walk it back slowly, bringing it up. Inchworm is such a great mobility move because we get full body right through here and back. Opening it up. Soft bend in the knees. Now we're starting to feel the blood flow all throughout the body. Slowly roll it up. Let's just tap back into that low lunge. You can just open up those hips if you can get low. Don't think of it as a strength lunge. Just a hip opener. And you can just keep this. Or we'll add that World's greatest stretch. So we're going to drop it down. Hand reach, rotate through, step it up, take it down, reach. Little rotate and up. Big stretch maybe two times with that. Rotate right through here. Another great stretch. The reason we call it World's Greatest is because we get full body as well. Rotation through the spine, opening up the hip flexors. Getting a little hip stretch both ways. Arms, legs. One more. Other side. Losing my balance here. That's okay. That's kind of how we all feel, especially if you're doing it first thing in the morning, Right? And from here, or wherever you are, drop it down to your knees. We're going to sit back, child's pose, and we're going to bring it up to all fours, connect with the core. You can open up the knees. Whatever feels good for you with this child's pose. Open it up if you want. You can reach one arm under and bring it back up. Little stretch through the shoulder, right through here. Nothing too complicated today. Just getting mobility blood flow. And again, waking up our bodies. One more. Come up to all fours and just roll through that cat cow. Really finding where you need that nice good stretch. I know for me it's a lot of that lower lumbar spine right through here. And then staying on one knee, we're going to rotate to the side, bring it back to center, then other side, big stretch back to center. You can keep it just like that or if you're feeling like adding it in here to get more of that stretch. Back to center, but totally fine to stay on the knee as well and breathe. One more each side. Drop to those knees and stretch it back. Child's pose one more time. Just let your head drop, press your shoulders down, right through there and slowly bring it up. That is it. Just five minutes. Bookmark this workout for when you just need a little bit of movement, a little bit of mobility to wake up before you go to bed or in the middle of your day. Let's get one big deep breath in and out. That was your five minute mobility flow. Great job, everybody.
