Mobility Workout
Full Body Flexibility Routine 20 Minutes
A comprehensive 20-minute stretching routine that works through your entire body from neck to ankles. This is your go-to session when everything feels tight and you need a full reset. Unlike quick stretch breaks that hit a few spots, this routine spends meaningful time in every major area: neck and shoulders release upper body tension, chest openers reverse forward posture, spinal mobility work restores rotational range, hip flexors and hamstrings get extended holds for lasting change, and ankle mobility rounds it out for complete lower body freedom. Structured in three blocks — upper body, hips and core, and lower body — so your stretching progresses logically from top to bottom. Each stretch is held for 45 to 90 seconds, the minimum research suggests for creating lasting flexibility improvements in fascia and connective tissue. Use it on rest days, after workouts, or as a standalone flexibility session 2-3 times per week. Suitable for all levels — work to your comfortable end range in each position and let gravity do the rest.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.