Mobility Routine

Kneel with your arms crossed over your chest. Slowly rotate your upper spine in a large circle, moving through flexion, lateral flexion, extension, and rotation. Repeat on both sides.

Hinge at the hips with a flat back and hands resting on your legs. Alternately bend one knee while keeping the other straight to stretch the hamstrings.

Lie on your stomach with hands under your shoulders. Press your chest up into a cobra stretch while simultaneously lifting one bent leg off the floor, then lower back down.

Start on all fours with your arms straight. Let your chest sink towards the floor by pinching your shoulder blades together, then push the floor away to spread them apart.

Sit on the floor with knees bent and feet flat. Rock your pelvis forward to arch your lower back, then rock it backward to round your lower back.