9 Flexibility Exercises to Boost Mobility and Recovery
Feeling stiff after your workouts? Or maybe your joints and muscles need a little extra care? Adding a flexibility and flow workout routine to your week can transform the way you move and feel. This 9-exercise flexibility workout is designed to improve mobility, boost recovery, and increase your energy so you can stay active and pain-free.
Flexibility is more than just being able to touch your toes-it's
about improving your range of motion, keeping your joints healthy, and helping your body recover from daily activities.
This type of workout will help you reduce muscle tightness and increase overall flexibility, easy enough to integrate into your daily routine. Or it could be a quick recovery workout or a gentle session on your off days.
If you read any of my previous posts or follow along with my newsletter you know how important I think recovery is.
Some reasons to add this flexibility and flow routine:
Increases Mobility – Hip mobility, shoulder mobility, and joint flexibility are critical for staying active and avoiding stiffness. This routine targets these areas to help you move more freely.
Promotes Faster Recovery – Adding mobility exercises to your workout routine can enhance muscle recovery, especially after strength training or intense cardio.
Improves Mental Clarity – I know this one seems far-fetched but it is true and backed by science. Flow-based exercises paired with deep breathing help lower stress, boost mindfulness, and support mental focus.
Helps Prevent Injuries – Increasing joint flexibility and keeping your muscles pliable reduces the risk of injury during physical activities or daily life.
The 9-Exercise Flexibility Flow Routine:
Incorporating these stretching exercises and mobility moves will improve your flexibility and help you feel lighter on your feet. Click on the link to follow along with the video. Perform 1-2 sets.
Adductor Mobs 5 reps each
Spidermans 3-6 reps each
Cat/Camel 6-8 reps
Snow Angel 6-8 reps
Seated Rotation w/ Breathing 4-6 reps
Hip Swings 15-20 sec
Hip Circles 5-8 each way
Frankensteins 45s-1min
Monster Walks 45s-1min
How to Use This Flexibility Routine:
The suggested sets and reps are just that suggestions. Go slow and make sure you can control the movement. Remember less is more do not try to push further into the stretch. Quality over quantity always. Mind your form.
Stand-alone Session: Perform this 20-30 minute flexibility workout on your rest days or when you need an active recovery session.
Add to Your Routine: Use these exercises as part of your warm-up or cool-down to enhance flexibility and prevent injury.
Ready to feel more flexible and energized? Try this flow workout today to unlock your body’s full range of motion and enjoy more pain-free movement in your everyday life. Have questions? Reach out, we are here to help.
Disclaimer:
The information provided on this website or in any of our videos is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare professionals with any questions you may have regarding a medical condition.