Mobility is longevity.

Flexibility is longevity.

Modern humans who are stuck in patterns of non-movement are in a lot of pain and are not taking their bodies to their full range of motion. If you’re sitting for most of the day, your hip flexors become fixed in a sitting position and you’re not strengthening your core. 

Stretching your quads, hip flexors and upper body will bring you more functionality with your body and will have anti-aging effects. You can follow along with my YouTube video here to follow along with me and learn how each of these stretches affects the functionality of your body.

I want you to get familiar with your bodies and do this mobility routine consistently. Your body will look different  than mine, so start with the flexibility that you have and be aware that we’re only going to get better with practice.

How do we create a strong body that is mobile and has good patterns to be functional, in and out of the gym? The more mobile you are, the better and easier your training is going to be because you can go into a larger degree of motion to lengthen and contract your muscles.

Wall Quad Stretch

• As a beginner, these movements might be challenging, but grab a chair for support if you need it.
• You will need a rolled towel to protect your knee on the floor and a pillow to remain comfortable. 
• Start by getting on all fours and bring your opposite leg forward.
• Tuck your hips under and set your timer for 30 seconds.
• You should feel a stretch happening in your hips, quads and toes.

Spine Mobility Movement

• The closer you get to the wall, the more of a stretch you’re going to feel.
• Tuck the hips under, and with the inside arm, draw large circles on the wall. 
• You’re going to feel a stretch in your pecs and a slight rotation on your upper back.

Butterfly Stretch

• Get your booty really close to the wall with your legs in the air and bring them into a frog pose.
• With your hands, take a nice deep inhale and push your knees toward the wall.
• You have complete autonomy here to press as much as you can. Start small and then further the stretch. 

Lat Stretch

• This stretch will increase the range of motion you have in your upper body.
• Facing the wall on your knees, walk out your hands on the wall and extend them as much as you can.
• Tuck the hips under. As you bring your hips back, push away from the wall, and  find your lats. Don’t extend the diaphragm, let the movement come from your lats. 
• Lean into the stretch and you will feel an elongation in your upper body.

Watch the full video on my YouTube here for extra guidance and tips. 

If you’ve enjoyed this mobility sequence, you can also check out my other stretching videos or check out my other blogs and full programs. You can find the perfect program for you by taking the quiz and letting me train you toward reaching all of your fitness goals!