15-Minute Daily Mobility Workout (No Equipment)

Hi, my name is Lindsey Baumgren of Nourish Me Love and this is your full body mobility routine. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community. Alright guys, I'm taking you through the morning routine that I do every day. This is a quick mobility routine I do to just get my body moving for the day. The older I've gotten, the more I've just found that this just makes me feel good. So I'm just gonna flow through a variety of mobility exercises that I incorporate into my routine. I'll talk about why I do them, and then you choose what moves work for you and start building them into your daily routine. Or you can add this 15 mobility routine to your morning routine every day too. So we're going to go ahead and we're going to get started. I literally walk down into my basement every morning and take a big inhale, reach up nice and tall and go right into a forward fold. And I just hang out here, just do a quick check in with how my low back is feeling, how my hamstrings are feeling that day, and then I keep my feet nice and tight underneath my hips, place my fingertips on the ground and do a couple crouch curls. I just bend my knees and then fully extend. And I do this to just check in with my knees actually. So I am about 8 months post knee surgery on this knee right here. I tore my meniscus and so it's just a good check in for me. Like am I feeling tight? Is anything feeling sore or swollen on that particular day? So I do a couple crouch curls right here and then I literally hit the deck, go all the way down to my belly and plant my forearms on the ground and do a couple mini cobras, just opening up my chest, checking in again with my spine. How's my spine feeling? This is always a great way. You should just hang out here. It's good for our spine to have flexion and extension, so great way to just get that spine moving. Just kind of check in here. And then I take it all the way down to the ground and do some shoulder rotation. So I place my hands behind my head, I lift up and squeeze my shoulder blades together, extend my arms out to the side, flip my palms, rotate all the way around to my back, bring them back out, flip and return all the way down. Lift the neck and shoulder shoulders out, rotate around back, flip them down and down. So this is great for shoulder health, great for spine Health and low back health. Great way to combat sitting at a desk all day right here. And I've just found my shoulders feel so much happier since incorporating this into my routine. They seem to just crackle less. It just feels good. So I've just included this into my daily routine. Get those shoulders moving in all planes of motion. I'm gonna do one more here. Nice. And then I take those hands right up to the side and I go for scorpion stretch, one of my favorite stretches, especially if I've done a chest day or shoulder day before that. So I just take one toe and try to get it up to my opposite hand. I'm gonna keep my right shoulder connected to the mat here. Opening up my chest. My shoulders also getting a nice good hip and quad stretch here. Really love the combination of the hips and quads, shoulders and upper body. Feels really good. If you've done push ups the day before, just hold here and then roll it over to the same thing on the other side. Little scorpion stretch. Nice. Just opening up those chest shoulders. If going down to your belly isn't an option, you can always do a thread the needle from a tabletop position, bring it back over, and that's what I'm going to pop myself up into a tabletop position. I'm actually going to show you this from the side. I'm going to come right here into tabletop and I'm going to tuck my toes under and sit back on my heels. And just sit back on my heels. I just take my neck all the way up, all the down a couple times. Get my neck moving again. Flexion and extension for my neck and slowly start to incorporate my spine. Doing a little cat cow action. As my neck goes up, the belly drops. As my chin tucks, the spine arches. They feel really good as well. And then I come over into a tabletop position right here. Place one hand behind the head and go for a T spine rotation. So tap the elbow down. Open up. Each time I open, I'm trying to get a little bit farther. Gaze is following that elbow rotating through the spine. And I've had sticky hips lately, so I've actually been doing this with my legs a little bit wider form on the ground right here. So I'm getting that thoracic spine rotation, but also hitting my opposite hip, which feels really good for me. Couple spine rotations right here. Nice. Again, if you find any part that feels sticky or a little bit uncomfortable, you can hang out there longer. I'm going to switch to the other side. It's all about what feels good for your body. I am right now really focusing on spine and hip health. There's a while there is focus, focusing on knees and ankles. Kind of just changes depending on how my body's doing. Two more here. Last one. Awesome. Nice. And then from there, I keep it. My legs nice and wide. Walk my knees out a little bit more even. I'm going to a couple frog rocks. Just opening up my inner thighs, my adductors, especially if I'm going to do a leg day. That day I hit this move a little bit longer. Love a good frog rock to open up those hips. You can hang out here. My hips are always a little bit sticky for me after having three babies, my hips, I feel like, have just taken a toll. Something I'm constantly coming back to is hip strengthening exercises, hip mobility. Then I just am going to walk those knees in, come back to face you. I'm going to kick one leg out. I'm going to tuck this back to under. And again, I'm just going to kind of rock back and forth here. Whatever feels good. Hitting again the hips and the adductors. My inner thigh muscles right here, your adductors, which really help stabilize the hips. We'll rock. I'll go for a little thread the needle. So I'll open up here. Big inhale, exhale. I'll go ear and shoulder to mat. And you're going to get a nice big adductor stretch right there. You're also going to get that shoulder stretch. If you want to increase the neck mobility, you can take your gaze the opposite direction. Nice way to challenge yourself. Bring it back up and same thing. Other side. I'm going to kick this leg out. Let's go through a couple rocks right here. Rocking back and forth, opening up this adductor. And hip hop. Nice. Again, just finding. It's all about finding those sticky spots for your body. These are the mobility moves that feel best for me. And I always love doing other people's mobility routines to see what works for them. And then slowly pick a couple moves. Just start adding to my daily routine. Come back here. Same thing. Big inhale up, exhale. Ear and shoulder to mat. Thread the needle. I'm gonna take my gaze the opposite direction. More challenging for me on this side with my neck. Just check in too, and just deep breathe a little bit. As a mom of three little kids, it's very rare that I find myself getting to just breathe, think about myself and my body and what feels sticky. That's why I get up at 5am to do this routine when my kids are still sleeping. All right. And then I come into Spiderman's. These are some of my favorites. If you've done any of my workouts, you'll see them pretty much in every warm up. Warm up. Just stepping opposite hand outside opposite, or stepping that foot outside the hand. Again, focusing here on opening up those hips. Think about dropping this hip to the ground as I open this hip. So nice big steps, foot outside hand again, just stepping in. And you can always drop that back knee. You can do some rocks here and hang out. If anything feels particularly sticky for you that day. Open up and push onto the nice edge of your foot here. That felt good. So I'm going to do that same thing on the other side. Drop that back knee and just go for a couple rocks here. Open with those hips, hold it up here, push out onto that nice edge of the foot. Feels really good. And then I'm going to go ahead and I'm actually just going to walk this right foot in between my hands, tuck my back toes under, and come into a nice isometric lunge hold. So believe it or not, isometric moves are very much mobility moves. Isometric is something I've been working on, especially post knee surgery. So I'll just come into a nice little isometric lunge hold, let all these small stabilizing muscles really fire up nice, slowly lower down to the ground and do one of my favorite stretches where I'll come into a half kneeling position, open up here and do a little windmill. Tick tock, pushing this elbow into this knee again, opening up this inner hip here. See a lot of themes with me. I really focus on those hips. Feels like it's like a little bit of a kneeling windmill. And then from this position, I know we showed some ankle mobility and people have really loved it. I do a little bit of ankle mobility. So just trying to get my knees over my toes, a little bit of ankle mobility. Just push. Really important here to make sure my heel, my back heel is staying connected to the ground, but my heel to stay connected to the mat as I try and drive my knees over my toes. I know a of lot, a lot of you have probably been told in your life that knees should not go over toes. But if you ever watched yourself walk upstairs, bend down to tie a shoelace, your knees definitely go over your toes in daily life. And we want our daily mobility to mimic that. Right? So if you don't mimic what you do in daily life, then you don't take those muscles and those joints to that full range of motion. And that's how injury. Nice. So I'm going to do that same routine just on the other side. Come into a nice low lunge here. Just going to hold it again. Just letting all those small stabilizing muscles really fire up. Trying to keep my back knee towards the ground, shoulders stacked right over hips. Can hold for however long. Feels good for you. Drop down, come into this windmill position, opening up these hips. Nice hanging out here. Now he's add a little movement, shifts forward back. Find where any places you might be tight or sticky. Again, I'm going to keep this back heel connected and just push these knees over the toes. Go for some ankle mobility right here. All moves you can just slowly start building into your routine. Ankle mobility is really important, especially if you find yourself not being able to squat as deep as you'd like. A lot of us are limited by our ankles. Great, nice. And then from there, I'm going to basically hit the mat. I'm going to come into a butterfly position again, hitting those adductors, something I've really been working on that got really tight for me after having three babies and then having a knee injury. Everything got really tight in here because it was trying to stabilize everything that was happening in my lower body. A lot of women, we have inner thigh issues or pelvic pain before or during or after having babies. And that can be directly related to your adductors, which are your inner thigh muscles. So really focusing on mobility and stretching through those muscles. So I just hang out and butterfly here and slowly focus on twisting or pushing one knee towards the ground, or twisting and rotating one hip slightly forward, back to neutral. You can hardly see I'm doing it, but I just twist the hip a little bit forward. If you want to get real tricky, I'll take my back flat against a wall and try and sit up nice and tall and slowly start to add weights. So I'll set a dumbbell here or kettlebell here. Slowly start to add weight to push down and continue to open up my adductors, creating and lengthening those muscles. I'll hang out here and pigeon for a little bit or butterfly. And from there I'll go right into pigeon. So I'll just take one leg up into a 90 position, go into a little pigeon stretch again, hitting this hip and this hip right here. Just hanging out, breathing through the moves. Good time to put on some worship music. Hang out. You can bring your coffee down to the basement with you or your hot tea, whatever you Prefer in the morning. Maybe you like to stretch at night. Everyone's a little bit different. I love getting up and starting my day like this. It just makes me feel so good. I head to the basement, flick on the lights, turn on that music. Nice. Roll it over. Awesome. Then I'm going to come into a 90 90. So I'm just going to bring that back leg into a 90 position and I'm going to think about taking my chest and splitting this shin in half. So I'm just going to come here, split it in half. I'm driving this knee into the mat to activate this hip. I'm driving this knee into the mat to activate this hip. So both hips are actually involved in this 90 90. And I'm doing that same thing on the other side. And then I'll show you how I flow through it a little bit more. So I go right into that pigeon stretch on the other side. Can always find out which side is stickier for you. Everyone has a sticky side. Typically it's either because you're overusing it or you're compensating for a weak muscle group on the other side and you're compensating with your other leg. We all have muscle imbalances and that's okay. It's just good to check in with yourself and make sure that they don't get too far out of alignment because again, that's where the injuries happen. And I think I did a five minute mobility routine that's just like five of my favorite. If you're short on time, check out this five minute mobility routine. We'll link that below too. But in that I referenced, I had read somewhere someone had said, do you want to be a buttery ninja or a stiff tin man? And I was just like, I want to be a buttery ninja. Like I just want to avoid injury and pain. Those are some of my biggest goals in my life right now is of injury and pain free movement. And so this mobility routine I feel like has helped me get there. Again, coming into that 90, 90 again on the other side, think about pushing my knees into the ground. I'm also thinking about lengthening through my glutes right there. Nice. You can hang out again. Shin across midline, middle of my chest, across my chin. And then from here I'll come into a shin box. Get up. So I'll come a little bit more like a 45 versus a 90 90. And I'm going to turn this way actually. So you can see I'm going to come in and get up, activating my hips, my glutes. I take it down to the ground, rotate those hips and come up other side, right there. Nice work. One of my favorite ways to get my hips moving and my glutes active before starting my day are these shin box get ups. So I'll just continue to flow through these rotations as long as it feels good. My hips always feel a little tight on the first ones and they just start to feel better and better the more I move through it. And I'll just continue to flow through those. And then the final stretch, I'll come over to my wall. I'm going to use a box here. I have a nice little knee, knee pad. I'll get my knee up against the wall, come into this half kneeling position, and again, when I started I was like, out here, could hardly get this. And now I can get my, my butt back towards my heel. But I'll hang out here, opening up my hip flexors and my quads because believe it or not, a lot of the my work is sitting at a desk all day. So I'll go big inhale up here and then I'll drop and rotate, come back, inhale, drop and rotate. I'll just continue to hang out here. I'm gonna go right into the other side, but I'll hang out there. Sometimes I try, I try to get to like a minute each side. Hanging out right here for a minute each side. Just so good to open up these hip flexors. If you're having low back pain, tight hamstrings, tight hip flexors. I just started doing this move daily and it has been so beneficial. I just feel so much better after hanging out in this couch stretch. So this is one that I do every morning and every evening. I'll come and hang out in this position. I try again to do a minute per side. And that's my morning mobility routine. And then if there are any areas where I felt particularly sticky, I will grab my foam roller and I'll hang out there. Whether it's my hips, my Paris, whatever's feeling a little tight or sore from my previous workouts, I'll grab my foam roller and just roll those areas out as well for a little self mouth afterwards. But that's my morning routine. I hope you found it helpful and I hope that you start to build some of these daily mobility exercises into your routine. So thanks so much for joining me and love to see you back on the mat for another workout. Thanks so much for joining me for that mobility routine. I hope you enjoyed it. If so, hit subscribe to our YouTube channel. If you want to continue to challenge your daily mobility, check out this workout I loaded for you right here. Otherwise, you can find all of our stretching and mobility routines in this playlist right here. Have a great day.