Full-Body Mobility Flow
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Recovery days matter as much as training days. This gentle 20-minute flow works through your whole body - hips, spine, shoulders and hamstrings - to ease stiffness, improve how you move and help you bounce back from harder sessions. It is a lovely one to do in the evening. Move slowly, breathe deeply, and never force a stretch.
Kit for this workout
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The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- Deep breathing - 5 slow breaths
- Gentle neck and shoulder rolls - 30 seconds
Main workout
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Cat-cow
60 secondsFlow between arching and rounding your spine with your breath.
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World's greatest stretch
45 seconds each sideLunge, hand down, rotate the top arm to the ceiling - opens the whole body.
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90/90 hip switches
60 secondsSit tall, rotate both knees side to side, go only as far as is comfortable.
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Band shoulder dislocates
10 slow repsHold the band wide, take it over and behind you, keep the arms long.
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Seated hamstring stretch
45 seconds each sideHinge from the hips towards one long leg, back stays flat.
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Child's pose to cobra
60 secondsSink back, then glide forward and lift the chest - move with your breath.
Coach's tip
This should feel good, not painful - ease into each position and breathe. Do it on rest days, or after any of the harder sessions to help you recover.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.