Lindsey Bomgren leads a 5-minute mobility routine targeting shoulders, thoracic spine, hips, and hip flexors. Each movement has a harder version and a beginner alternative. The routine is designed for people who sit all day and promises increased range of motion and injury prevention.
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Hi, I'm Lindsay Baumgren of Nourishment Love, and this is your 5 minute daily 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. We are going through a five minute mobility flow. If I only have five minutes to move my body in the morning or evening, or maybe I just need a lunchtime break stretch, these are five moves that I personally love. And I have the amazing Rachel. Hi. She's going to be offering different variations. So we'll have beginner variations and advanced variations. Because mobility changes as you progress through. Right. Your body gets greater range of motion, all these things. So we're going to jump right in. We have five moves for you. We're just going to flow through these five moves. And yeah, I hope you start including this as part of your daily mobility and you can flow maybe from the beginner moves and slowly start to advance them. So we're going to jump right in. We're going to start with the shoulders. I'm going to take it down to a belly. So belly down. If you're not able to go belly down, Rachel's going to offer a standing option. So I'm going to come all the way down to my belly and I'm going to take my hands right here behind my head. This is for my shoulders. So I'm going to inhale, lift up, squeeze my shoulder blades together. I'm going to reach my hands out to my side floating off the mat. And then I'm going to rotate my palms and bring my hands down to the low back. I'm going to bring them back out to a T, flip my palms down, come back to my head, rest my neck and shoulders, Lift neck and shoulders, squeeze the low back, reach out to the side, flip the palms, rotate to the back out here. Nice. So you're just flowing through this. Rachel has a standing option. I have a belly down option. Right. This is so great for the shoulders, the spine, the back. Great way to start the day. You sit at a desk all day. It's a great counter stretch for that. Nice work. You are like mobility queen, too. I'm so excited to do this with you. I have loved adding mobility to my routine. The older I get, the more need I have for it, and I just love it. It's just such a. Like someone once said to me, and this just so stuck with me. We're gonna do one more lift. Open flip. Nice. They said, I saw this, I thought, oh, that is so true for me. I'm going to push myself up to a tabletop position. Would you rather be a stiff tin man who could, like, snap and injure at any point in time? Would you rather be a buttery ninja? I choose buttery ninja. Yeah, I choose buttery ninja. Tabletop. Rachel's going to stay up here. Hand behind the head. I'm going to go knees a little bit wider form to the ground right here. So we're just going to drop the elbow and then you're just going to open up. Drop and open T spine. So that's your thoracic spine rotations right here. I'm just getting a little bit deeper into it. I'm opening up my hips a little bit more, rotating through that spine. Gaze follows elbow. Each time you open, you're trying to get a little bit more open. We're going to do one more here and we're going to switch it out. Other side. Same thing. Just flowing through. Final rotation. Our spine is so important. Hips and spine and they can get so stagnant on us with the lack of mobility or honestly the amount of sitting we do just through, you know, our jobs. 40 hours a week, whatever it is. So it's just great to get that spine moving. Your body was made to move right? Nice. One more this way. Awesome work. Nice. So we hit the shoulders, we hit the spine. Now we're going to hit our hips. So you're going to stay right here. I'm going to step back into a plank. You could always start on your knees if you need to. You're going to step right foot outside right hand and you're just going to rock your hips. You could drop that back knee and just give a little rock here. Little knife edge of the foot. You're really just focusing on opening up the hips here. Sometimes I like to hold it and push this open, right. Or you can keep that back leg extended. Keep both hips involved. Step back, switch it out. Other side. You're just going to alternate through this. You can drop that back knee to the ground again. Can flow through this. Find whatever is sticky for you in your hips. Opening them up here. These Spider man step ins and tuck those toes. Straighten that back leg. Just go for alternating step ins right here option. You can always again drop that back knee hold and hang out for a little bit. If that feels good for you. We'll do one more on the other side just to even it out. Drop the knee in. That feels so good. Nice. We're going to stick on the Hips. And we're going to get hips and glutes active. I'm going to turn slightly to the side. Rachel's going to go into a 90, 90. So both legs hit 90, 90. She's going to go into a 90, 90 stretch right here. That's option one. Option two, I'm going to go into a little bit more of a 45 degree. I'm gonna do a shin box, get up, activating my glutes and my hips lower down with control. And then we're both going to rotate those hips over. Nice. She's going to go into that 90, 90 stretch. I'm going to come up, activating hips and glutes. Lower down and rotate those knees over. See that hip mobility right there through that rotation? Nice. Hips and glutes. Very important pieces of the puzzle that keep us upright and standing and moving every single day. Adding this to my routine has been challenging post knee surgery. Trust me, I've come a long way in this hip and knee mob. It's just fun to see how your body progresses. The more you use it, the more buttery you become. Right? Nice. So you can hang out there. If something feels sticky, you can hang out longer. And then my final stretch is the couch stretch. Honestly, one of the most important stretches, if you are sitting all day. Hip flexors right here, guys. I'm going to come up here. Placing my knee on a pad. You could use a pillow. We do this against a wall. A couch. They call it the couch stretch because you can put your back foot against the couch. Rachel, going to give you the beginner version. Coming into a nice lunge. Tucking that tailbone, opening up. We're really focusing on the hip flexor and the quad here. Right. We spend all day sitting. Hip flexor shortens. This is meant to lengthen that hip flexor. And then slowly you can come against the wall. This back foot comes here. Can you get your butt all the way back to your heel? When I came out from knee surgery, I was just here and then inched back and inch back and inch back and slowly got myself to an upright position. Right. So this one definitely takes time. Definitely hang out here at the beginning and end of each day to open up these hip flexors. Super important. So if I had just five minutes a day, these are my five go to moves that I would use. Hitting the shoulders, the spine, the hips, the glutes, the quads, the hip flexors. Getting all those things nice and open. I hope you found this valuable, and I really hope you start including these exercises into your daily routine. And of course, you can always find more at home workouts@nourishment.com have a great day. Thanks so much for joining me for that five minute daily mobility. If you loved it, hit subscribe to our YouTube channel. And if you want to take your mobility up a notch, check out this workout I've 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.
