Our Best Full-Body Mobility Routine Yet (Full Follow Along)

Описание: Improve hip rotation, shoulder mobility, and spinal freedom in under 30 minutes with this follow along session that you can practice regularly to improve your range of motion and reduce stiffness, especially in movements on the transverse plane.

This follow-along routine targets the most common movement restrictions (tight hips, stiff shoulders, and a rigid spine) by reintroducing natural patterns like crawling, twisting, and controlled transitions. No equipment needed—just move with the video.

Why Rotation Matters:

❖Hips: Supine Twist & Side Bent Sit rebuild internal/external rotation.
❖Spine: Thread the Needle and Supine Twist restore thoracic control.
❖Shoulders: Tripod Transitions and Standing Rotations train rotational stability.
❖Breath: Breathing exercise clears the sinuses & downregulate the autonomic nervous system. Try this one before bed to fall asleep faster

How to Use This:

❖Do this 2-3x/week to maintain joint health.
❖Focus on smooth transitions, not reps.
❖If a movement feels sticky, it’s a sign to explore it more often.

⏱️ Timestamps:

0:00 Intro & Approach
0:50 Supine Breathing
1:31 Supine Twist
2:31 Elbow Roll-Up
4:36 Side Bent Sit Reverse (Hip Switch)
6:12 Hip Raise → Tripod Transition → Crawl
7:52 Thread the Needle
9:30 Crawl → Lunge → Squat
12:59 Slow Squat → Turn
15:24 Standing Twist & Reach
17:48 Cross Body Leg Swings
19:03 Arm Swings
20:12 Wrist Waves
22:03 Nose Unblocking
26:15 Outro

For structured mobility training programs, check out http://naturalmobility.net

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