Hi guys I'm Cat. Welcome back to my
channel. Today is all about your daily mobility flow. So in this mobility workout
I'm going to show you a few exercises that is going to take the spine in the full
range of motion, which includes when the spine flexes forward, as you extend up,
come to the side, and then also rotation. So the reason why it's important to take
the spine through its full range of motion, it's because eventually you'll
lose movement in your spine, which leads to stiffness in the back, back pain. So
the more you move your spine and the joints in your body the more you're
going to feel more mobile supple, and have less aches and pains in the body.
So
let's get those joints nice and juicy! The first set of exercises is going to mobilise the spine. So you can either start by kneeling down like this, or sit cross leg. First start
with your hands interlaced, place your head into your hands, open up the
elbows and relax the shoulders. So you're trying to create lots of space between ears
and shoulders here. If this is too much and you don't want to do it with your
hands interlaced like this you know it's how to extend it out like that. So I'm
going to go and start, take a deep breath in as you exhale, let's flex the top part
of your spine so from here to the crown the head, and exhale let's open up our
chest see if you can lift your chest towards that ceiling.
Exhale let's come
all the way forward. And again let's open up, notice I'm not arching my lower back
I'm lifting my chest from here to that ceiling. Exhale, let's come all the way
forward. One last time, let's open up see if you
can lift a little bit higher. Relax the shoulders. And you are really extend the upper
part of our spine here. And come all the way back to the centre. So extend
your arms up towards the side, have your palms facing the ceiling. From here let's
extend our left arm towards that ceiling exhale that's rich all the way over.
Try
and sink both your hips down to your heels here. And then come all the way
over to the other side. Exhale let's reach up and over and over. And over to the other
side, up and over. Use your breath exhale good.
So stack your arms like this into genie arms. So inhale, exhale let's rotate over
to our left hand side.
Inhale here, exhale let's come all the way back to centre,
and over to the other side. Exhale, so here you're trying to keep your hip
bones nice and square to the front. As you lengthen up to crown the head when you
rotate. Inhale here, exhale continue leaning forward in front of you as you
rotate, so that you prevent yourself from leaning backwards as you rotate. Come all
the back down to centre. Okay let's relax the arms. So the next exercise when we go into a kneeling position, however this is too much and you want to come into a
four point in kneeling position like this, and you can as well if it's too
much on the knees then come onto your side where you're lying on your back.
Your hands are in front of you like this, shoulder distance apart ,spread the
fingertips, relax the shoulders, to try and create
lots of space between ears and shoulders. So your spine is in his natural
spine curve. So lengthen up through crown the head and tailbone in opposition. Draw
the core in, so it supports the spine. And now you're ready, inhale tilt the pubic bone towards the belly button and as we exhale, let's come back into
the natural spine curve. And again inhale, tilt the pubic bone towards your belly
button and exhale back into the natural spine curve, and again. So here we're
mobilising our pelvis when using our lower obliques to tilt our pelvis towards towards our belly button here.
We're also lengthening our lower back.
Notice I'm only flexing from the lower back to my tailbone here rather than
flexing the whole spine. We've got two more. Continue lengthening through crown the
head. Last one, good. On the next one, tilt the pubic bone towards our belly button. Exhale, start to flex the lower back, and then our mid back, and upper back, head
last. You're going to be looking between your thigh. Inhale here, exhale let's slowly
untuck the tailbone first, and roll through your spine, mid-back, upper back,
head last, when you come back into the natural spine curve. And again inhale
tilt the pubic bone towards your belly button. Exhale, slowly roll from your spine bone
by bone. Push the floor away as you get to the end. Inhale here, exhale slowly unroll
from the tailbone first. See if you can do each joint one after another, head
last.
Notice that the whole point of this
exercise is to do each joint one after another rather than flexing the whole
spine as you would do normally. One last time. By doing this you really have to
control the movement rather than just using momentum. And exhale, this really
creates lots of space in between each vertebrae as you do it one by one, good. From here
let's go into mobilising our shoulder girdle, which is just like here. So
keeping in that same position, from here let's inhale, as we actually want to push
the floor away we're going to spread the shoulder blades apart.
Take your breath
in and then exhale come back into the natural spine curve. Inhale here, exhale
let's go down we are going pinch your shoulder blades together. So imagine that
you're trying to squeeze a grape between your shoulder blades. Inhale and then
exhale let's come back into natural spine curve, and again. Exhale, push that
floor away, spread the shoulder blades apart. Exhale, pinch them together hold
that grape.
Notice that you're not flexing the spine. You're literally
moving from the shoulder up and down. Leading with the chest. We've got two more. So you can do this as
slowly as you like. You're trying to go through the whole range of motion here.
And then come back into the natural spine curve. good. So we're going to go into some
arm circles here in the same position. So inhale, exhale let's extend our arms out,
thumbs facing the ceiling. Circle up, so pay attention as you lift your arms up,
in this position your lower back is not arching, your ribs aren't flaring.
From there let's turn the palm out circle arm, open up and come back down, and again.
So you want to do this as slowly as you can and as wide as you can in your joint.
So as far as you can in your joint.
What we're trying to do here is increase your
range of motion. Keep your shoulder blades down your back. Last one, good. Let's come over to the other side.
So right arm in front, exhale let's lift our arms up, from here turn the palm
out, circle around, keep your blade down your back. So from here we are going to extend our
arms up. So spread the fingertips here. Pay attention to your shoulder
blades, and your hip bones.
You don't want it to be moving. Draw your core in and
lengthen through crown of the head and tail bone opposition. From here inhale as
we exhale let's extend our arms out and all the way up towards our ears. So you
might not be able to go all the way up to your ears. It depends on your shoulder
mobility only go as far as you can go. To the point where your lower back doesn't
arch like this, and your ribs aren't like that either. You're still in the natural
spine curve but you're able to just extend your arm up towards your ears.
From there
let's come back down. Over to the other side on the right hand side. And come
back. Notice if there's any imbalances or
weaknesses. Continue extending up, see if you can go further each time. Last one. Let's hold
it up here for an extra breath, so hold it. Breathe into the back of your ribs
and exhale let's release come all the way back down. Over to your side, right
arm up, take a breath into the back of your ribs.
Exhale let's slowly come back
and then come back up. So let's come into a lying position so we work on our hip mobility. So lie on to the floor.
Your feet are hip distance apart, knees are parallel, facing the ceiling. Your hip
bones and pubic bone are parallel to the ceiling on top of you. Your back
of your ribs are touching the mat, collarbone is nice and wide and if your
shoulders are nice and heavy sinking into the mat, palms facing down. Lengthen
the back of the neck, good. So once you feel like you're ready here, we're gonna
lower our left knee down.
So you can either place your hands here for
feedback. You are going to roll onto the side of your feet depending on how
mobile you are in your hips. By placing your hands onto your hips gives you
feedback in terms of when you lower your knees down you don't want any hips to be
tilting to one side like this. You want your hip bones to be
exactly equal. And only go as far as you can maintain
that level in the hips, good. As you come all the way down. Here you are going to have to
use your glutes to support the leg and stabilize the pelvis. Come all the way
back, exhale let's come all the way over to the right-hand side. We have two more. Last one. And back perfect.
Extend your
right leg left leg out nice and straight, you can flex it.
Keeping your hands on your hip bones here, extend your right leg up.
So it doesn't have to be straight, you just go as far as you can go. If it's
bent like this that's totally fine. Just think about leading with the knee.
So from here keeping your fingertips on your hip bones. Inhale we're going to
come across the body and lower down. So we draw a circle with our knee here. And
away from the bottom, Exhale let's circle up towards our chest and come back.
And
again inhale to go down, exhale. And again So pay attention you want to keep your
hip bones nice and level as you do this. It involves you engaging the core. Use your glutes to it so you can control your leg. Last one. Make sure you draw equally on
inside your body and the outside good. Let's reverse we're gonna go out, down,
circle up on the inside. And again good so try and go as why did you can in
your joint. Lower the leg down over to the other side. Left leg up, go across
down, and up. Notice if you have one side that's more open than the other. Last
one on this side, good. Last one. Lower the legs down. So this
sequence you can do any time of the day because it helps mobilise each joint
in the body. Whether that's early in the morning when you get out of bed, late
afternoon when you finish work and you've been sitting down all day or just
before bed because it's really good to decompress you know the spine the joints
as well and it helps the relax of the body as well.
I hope you guys enjoyed the
sequence if you did then like the video. Leave a comment below. And if you want
more videos like this then don't forget to subscribe to my channel and I'll see
you in the next video.