Full-Body Mobility Flow for Better Movement

A guided full-body mobility flow designed to wake up the body, improve movement, and loosen up the hips, shoulders, and spine. This low-intensity session combines gentle rotations, deep squat mobility, and glute activation for an easy daily movement practice.

Transcript

Hello everyone, My name is Thiago Lima. I'm a strength and mobility coach and today I'm going to walk you through a quick mobility flow to wake up the body, Wake up some of those muscles and get you going through the day. All right, Let's get started. Let's start on a half kneeling position. The legs bend, 90-90. Tuck your hips in. Keep a good posture, Keep your trunk active. We're going to stick our hands out. I'm going to do some thoracic rotations. Now, Keep focus on your hands. We're gonna follow it while we rotate the spine. We're gonna come back. Now with this side, We're gonna do almost a full circle for the shoulder mobility. And we'll come back as well. That's one rep. We'll do six. 5. Six all right let's switch Same thing. Rotate the spine following that thumb. And on the opposite side. We do almost that full circle. With a shoulder mobility, And we come back. Fine. 6. Now let's get on all fours. We'll do another one for the thoracic. Our spine. This is called a T-spine rotation. So get on all fours. Make sure you rest. Elbows are stacked under the shoulder. We're going to put our hands behind our head. And we're just going to rotate our spine. Trying to bring that. Towards the elbow. We'll also do six on each side here. One, Two, Three. Bye. Six, Change size. Show you on a different angle. Three. 4. 5. All right, Now we're gonna remain in the quadruped position on all fours. We're gonna work on our shoulders. We're gonna loosen up. Those move those shoulder blades. We're gonna do some scapula push-ups with this just just just scapula. Protracting and retracting. Just bring the toes back. Towards the front, Very easy. So get on your PUSSY position. Let your shoulder blades. . . Touch in the back. And come back up. Let's do 12 of these. One, Two, Three. Five. Six. Seven. Alright. 10. Live in. Now we're going to stay on the floor. We're going to do a threaded needle. Where the needle is just. . . Threading the needle over under your body. Now we can also incorporate after the thread the needle, A row. What's a row? A row is when we. . . Pull the weight at the gym. So what are we gonna do? Throw the needle. We'll also do six on each side. Too. Three. Bye. Switch sides. Now when you roll, Make sure you bring that elbow all the way back. Get that good. Rowing motion. Six on this side, Thread the needle. Double back. Bro, Nice. Soon. Three. Bye. Let's do our hips. We sit so long. We're always on the computer. We always get tight, Back pain. This will help you loosen up the hips. Legs at 90-90. We're gonna drop down into a glute stretch on this side. Now when you come up. Try not to use your hands. Use your legs to push off. So drop down, Force your hips to come back up. And once you're up here. We're going to lift this knee. Up back that way. Forcing the hips to external rotation. We'll go down. Come up without using our hands. Then we put our hands on our knees. And then we rotate the hip out. One. Soup. Bye. Switch. Same thing, This side we're getting a good glute stretch in here. We're working on some hip rotation. Again your weight is supported you're not supporting your entire weight so this hand supports the weight so you're comfortable You control how much tension you want to put in your muscle. There we go. For Five. Six. Alright, Nice job. Let's stay with the lower body. Work more on our hips. Let's get into a deep squat position. However it is, If yours is here, Here, Wherever it might be, Make sure your back is straight. I want to force, Put your elbows in here, Kind of force your knees out. Put your hands together like you're praying. And we're just gonna ride a little bit back and forth. Don't let your knees clap in. Make sure your foot has good grip. On the floor spread those toes. You can point them outwards on a sumo squat to give you some more mobility, Some more range of motion. And then from here, We'll just rock back and forth. Or rocks. Six on each side also. Six. Bleach. Nice. Love you. 12. Nice. That's from here also. Reach for the sky. One. Too. Three. Buzz. Six. So, Follow our hands. Nice job. All right, Now for this last one. We're going to lay down on the floor. Feet flat on the floor. And we're going to do some thoracic reaches with a glute bridge. So this is a glute bridge. It works your glutes, Your hamstrings. It's amazing if you're dealing with back pain. But once we get to the top, We're gonna reach across. To get some of that thoracic rotation. And more core activation. If you can't reach that far back and up That's OK. Here to the side. You know, Put your weight on your shoulders. And give me a little rotation. The important part is I want you. . . But to come off the ground to get that glue bridge. Here we go. Let's do this. 12 all together which will be 6 on each side. Try not to let your knees cave in. Keep forcing those hips out. Six. Seven. Nice job. Okay. My name is Thiago Lima. Thank you for joining. I hope you enjoyed it. We went through. . . Low reps to keep the intensity low. If you feel comfortable with each exercise, Just to progress, Just do a little more reps. And that should be enough. And stay tuned, We'll come up with some other mobility flows. I'll see you in the next video.