Unlock Your Full Body Flexibility With Our Mobility Series!

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your full body mobility workout. This is part of my mobility series that I'm doing in partnership with SimpleEP Sport CBD. Ryan is here helping me today. Please make sure you check the link below to find out all about SimpleEP Sport CBD products. Today we are going to be taking you through a body weight workout of some short mobility exercises that you can do to release tightness and tension and any pain you may be feeling all throughout your body. This is going to improve your mobility and flexibility and just leave you feeling better than when you started. Are you ready? I'm ready. All right, let's do it. Okay, let's start just with a little posture check. So a lot of times when we have that tightness and tension, it's because our posture gets off. Whether that is work related or life related or just how your bone structure and your muscles are right now let's try to check in with that. So we're going to start stacking our ears over our shoulders, shoulders over that rib cage, ribs right over the hips, hips over the knees, and knees over the ankles. And I just want you to check in with that soft into the knees, feet about shoulder width apart, and just see how that feels. A lot of times we're either hunched over on a computer looking at our phone so we get a little bit forward, or maybe we have things in life like pregnancy or postpartum or things that you do in your job that pull us this way. Anterior posterior, pelvic tilt. So really check in with that alignment, especially trying to align your rib cage and that pelvis and just see how that feels. Sometimes when you correct that, you can feel some of that tightness or some of that tension just go ahead and melt away. So starting with that and then just a few deep breaths, you can take your hand on your belly or on your sides. Just checking in with your breathing. Breathing is something else that we want to make sure that we're breathing. Inhale to expand, exhale to bring in that we're not breathing up and down. That can increase that pressure and that tension. So now that we're that, let's just do a few rolls of our shoulders, really thinking up, back and down, releasing and then reverse your direction. We're going to keep this pretty short as all of these workouts in our mobility series are. Let's take those arms a little bit bigger, more of a full arm roll. Not just shoulders, of course. This is something that you could do first thing in the morning, you do it as your warmup or your cool down to a workout before you go to bed. Little break from work. The more mobility and flexibility training we can get throughout our days and our weeks versus just in our workouts, the better we're going to feel. Let's take that same idea and just roll through our hips. We're opening up just like this, a little bit of balance as well. And then let's reverse that so you're coming in a little different. Right. And one more thing. From this standing position, let's take our arms out and we're just going to do a nice flat back down and then round it up. So I do this a lot in my warm up. I'm going to show you from the side. Ryan's going to keep going. But what we want is, as we hinge, we're going to keep those legs straight and then soft bend in the knees, slowly roll it up so you're thinking straight and flat on the way down to get that stretch. And then soft bend in the knees, round the back, slowly up. Just one of my favorites to do, especially if you've been sitting maybe at your desk at your computer for a long time, just rolling through. We get the blood flow, we get the muscles moving. And let's hold this all the way down. So soften those knees, relaxing those shoulders. If you can't get all the way down to the floor, you can have your hands right on top of your legs. You can balance on a chair, the wall. But if you can, I want you to relax in the shoulders, little petal of your feet if you can, and then come up halfway, hands on top of your legs, and it's just a standing cat, cow. So you're just rolling through your back just like you would do on the mat, right through here. Then from here, let's take our hands back down. And here's what I want you to do. From here, if it's accessible to you, I want you to walk back to that high plank, one foot and then the other, and then walk those feet in and then you can stand up all the way out of it. So I'm going to show you from the side again. We're here. Walk back, then walk those feet in. Now if that doesn't feel right for you, you can take it on your knees, just taking it here and then bringing them in. Super functional move because we often have to get down to the floor and. But also a great way to open up the hips, work through that spine. Full body mobility let's get one more and let's stay into that plank position, either knees or toes. And then let's drop to those knees and sit back into that child's pose. So you're going to sit back from here. A few things to think about. I want you to open up those hips and then reach those arms forward for the shoulders. Let's make this a little more active. We're going to come up on all fours and we're going to reach through one arm and sit back in a child's pose. Really good for shoulder mobility, but also opening up the hips, relaxing the head and the neck. Then other side. We'll just keep that going and you decide if you want to hold that stretch a little longer, you can. And then back up. If you want to open your knees a little wider to get more of that hip mobility, you can. If you want to reach that arm under even more, you can back up top and let's get one more each side and stretch. We're going to keep everything else back down on the ground, back to here and breathe. And coming up to all fours, let's bring one foot forward. So I want you to stay in this kneeling position. If this is not comfortable for you, you can take it standing or you can put a pillow or a rolled up towel, something under that knee. So we're here. So the first thing we're just going to do a little lean forward and back. And you can also focus on doing a little tilt of the hips forward. That's going to increase that stretch and that mobility. And then let's take that front leg, let's open it out a little. If you can put this hand down and we're just kind of leaning a little bit to the side. Again, hip mobility through both. Then from here, move that outside hand in, reach up into that world's greatest stretch. And if you want, you can even come up on that back leg if you want to increase the stretch. Or you can stay down. Let's do a few of those rotations. You're going to drop the knee, rotate in and take it up. We call this world's greatest stretch because we're getting through the full body, opening up the hips, and then take it back down to that knee and let's just reach up. So a little stretch through here. And if you can, we're going to rotate to that side. So almost like you would do in yoga from a standing position. But we're going to stay on our knees to open up and then back to center. Let's take this top arm over. A little stretch through here. And then let's switch that. So you're going to switch your knees. However you need to get into that. Take your time. Doesn't have to look graceful, right? All right, so we're gonna start here. Open it up. So whatever you want to do, you can lean forward a little bit or tilt the hips to really increase that stretch a little forward and back, but gentle. And then we'll take this inside hand just to increase opening up both hips. You can even push out gently, little side to side, side. And let's turn and take that arm up. If you want, you can come up on that back leg or you can stay down. And then that world's greatest stretch. If we want to get a little rotation. So rotating in. Drop the knee and bring it up. Drop the knee and reach. And then go ahead and drop it all the way down. Bring it up. Both hands up if you can. Big stretch and open up and turn. So I can tell even just by this. This is so much tighter on this side for me. Feels even harder. So I'm just going to breathe into that. Remember, deep breaths can increase that stretch and that mobility right through here and then back to center. Let's take this one here over to the side. So let's come down to a seated position. We'll get off of our knees and those feet can be out in front just in that little butterfly stretch. But wherever feels good for you. So maybe that's closer in, maybe that's a little further out, But I just want you to breathe into that. So we're going to start with that back straight. Think about lifting through the top of the head. Exhale into it. Trying to keep your back straight but leaning forward. So feel the difference. And we get that little stretch, keeping the back straight. A few deep breaths into that. And then from here, let your body round, and you can let your head and neck drop into that. So you feel they're two different stretches. Both can be really helpful for mobility. And then one of our favorites to get both internal and external rotation in the hips. Also helps our back. Is that 9090 SW. So we're starting here. And then watch me. You're just going to rotate side to side. Now you can do this, however works for you if you need to have your hands here rotating through, or if you just want to move one leg at a time, or if it can be fluid and you can hold for a count or two. You can even look over that shoulder to get more of that back stretch and then rotate. So with that, if you want to add a little lift with it, as we've done in some of our other mobility series workouts, you can lift up to here. That doesn't feel right. Just keep it down below and then dropping it, coming up out of it. Get one more each side, little lift. And then from here, let's take it into that pigeon stretch. So whatever knee is in the front, you're going to go ahead and turn into it here. Now, a few options. One, you can always take this with your leg up on a chair or the couch or a bench. If that feels better, you can hold into it. Or we can make this a little more mobile. And you can switch from the plank so you're coming up to that plank and then you're crossing, lifting up. You can either open up the chest, lift up here or take it down below. But if it feels better for you in this moment to just hold, that works too. Switching from the plank. And then one more option, if you want, you can also press up into that down dog. So we get that back, spine, shoulders, and then forward into that pigeon. So whatever is best for where you are today, whether that's down dog to pigeon plank, knees, or just hanging out in that pigeon stretch, taking it here, breathe. And let's get one more. And then just very carefully come down on to your back. We can both have our feet in the center and just find a good position. Knees up, feet shoulder width apart. Let's start with just a little shoulder. We're just going to do those little arm slides. So we're sliding up and we're bringing them down. So think of that gold pose sliding along the floor. Should feel that opener through your shoulders. And then to keep the shoulders going, now we're just going to flip them. So you're taking the back of your palm, the back of your hands are on the floor. Then we're going to flip the palms down in front to the floor and you can take them all the way down. So think your goal post is just moving from right beside your ears or above your head and then down by your sides. Now with that, you're just thinking it's almost like a little rear delt raise. We can add a little bridge to it. So lift those hips. Bridge is such a good exercise, is why you see it all the time in exercise, in strength, in mobility, in physical therapy or rehab. So we're just getting flipping our arms as we lift up in that bridge. Shoulder mobility, hip mobility, core all the way through. And then very last thing, we're just going to bring our knees in one at a time, just gently pulling in. You can either grab on top of the leg or underneath the thigh, hold for a counter. Two, releasing in the back, releasing in the hips. And from here, sorry, last two things, drop those knees to the side and you're just going to go through that open book. So if you want your open book just to be the lower body, knees dropping or opening up one to the other, or if you want to add the arms crossing over and then your arms and your legs come all the way through. So up to you. I'm going to give Ryan a little more space here, but thinking that you're opening the chest and shoulders, opening the knees and hips, and then this is it. So we'll just go through a few of these. And of course, I encourage you to check out all of the other videos in this mobility series. We have body part specific. So we, we have hips, we have shoulders, we have knees, we have back. And you can also come back to this full body. So just find whatever position you want to be in. Let's put one hand on the heart, one hand on the belly. You can stay laying flat, you can come up to seated. Just thanking your body for showing up for you today. And then we'll get one big deep breath in and out. And that was your full body mobility workout. Great job, everybody.