Complete Mobility Routine You Can Do Everyday

every morning I do a short wake up Mobility practice that brings fresh oxygen into my body gets the blood moving and circulating and wakes up the joints and the muscles I like saving my more intense workouts for later in the day and in the morning really focus on getting the body moving get it fluid and at the same time that mental focus prepared for the rest of the day so I have a very highly productive day because without this daily practice I start getting kind of slow and low energy and I like keeping my energy up and accomplish as much as I can every single day so join me for today's wake up Mobility practice you just need a little bit of space that way you can move around you can do this anywhere you can do this in your bedroom in your living room outside at a park anywhere where you just have a little bit of space and some ground get to it so go ahead and just follow along as best as you can and if you need to make any kind of modifications feel free to do so we're working within our comfort zone and make this work out your own we're going to start off with five deep breaths stilling the body stealing the mind I like putting one hand on my belly one hand on my chest five deep breaths into our nose out to our mouth [Music] calm the mind [Music] and focus the mind on the presence listen to your breathing listen to sounds that are around you birds chirping the wind traffic if you're in an urban area [Music] practice is all about being present [Music] let's get a little extension in the body have our feet about shoulder or hips distance inhale as we raise up onto the balls of our feet exhale as we press down four more do more foreign let the hands Trace down the legs and just let our body come down nice and easy and just let it hang don't worry if you can't touch the ground but it's not really about that we're just going to let it hang it's kind of sway back and forth a little bit let there be a nice easy stretch in the hamstrings in the back even feel some of that blood going to your head [Music] and then we're going to come back up all right get a little more extension with the arms fingers interlaced coming all the way up from Top inhale exhale open it up again three more get that nice little stretch in the shoulders and the chest [Music] we're going to widen our stance outside of our hip and shoulder distance I'm going to come up with the hands right hand on top and then we're going to press down and out with the left hand as we're drawing a bow exhale that pin comes across inhale As We rise other side draw the bow exhale other side inhale exhale inhale exhale one more time on each side inhale exhale inhale exhale from here we're going to go ahead and straighten our legs let our hands come down to the ground and focus on our inhale and exhale we're going to try and keep our back straight here so no rounding in the back as best as we can place the right hand in the middle like a tripod triangle here left hand we're going to reach up to the sky make sure we're twisting through the back and not your neck [Music] we're gonna switch left hand to the ground right hand comes all the way up to the sky twisting through the spine [Music] make sure we're getting full deep breaths in through the nose out through the mouth [Music] right hand is going to come over by the left foot we're going to turn the body and we're going to look great forward getting a nice little stretch in the hip flexors from here left hand we're going to reach up to the sky get a little bit different twist into the body into the spine we're going to feel a little bit more in the thoracic here if you got it if you can't do this next move just stay here if you want to try it we're going to thread the right leg through and kick through and bring it back switching to the other side left hand on the ground next to the right foot and look forward make sure that your knee is not touching the ground here when the knee is up that's going to put more stretch into our hip flexors right hand up to the sky looking up make sure that you can breathe comfortably full deep breaths if your breath starts to shorten pull back on the stretch let's go ahead and try to thread the left leg if you can do the best you can and bring it back we're going to walk it back to the middle bring our feet in and come down into our squat back it up a little bit here from here we're going to grab right hand to left ankle and we're going to twist up a little bit deeper into that thoracic spine and go to the other side left hand grabs the right angle right hand goes up let's do one more on each side foreign this is one of my favorite movements to do in the mornings to wake up my back and going into the squat is great for the hips for the knees ankles that lower body Mobility I'm going to come up into a forward fold hands on the ground and don't worry if your knees don't don't go straight it's fine if they're bent even if they're way bent that's okay we're gonna feel that stretch in the hamstring I'm gonna come back down we're going to come into the crawl position and we'll do a little bit of core activation while we get some extension in the back so from here want us to come back don't let your knees touch the ground up the core is going to stay engaged the whole time when it comes forward then look up bring it back up [Music] [Music] last one and extend all right we're gonna go and bring our butt up into this almost down dog position and we're gonna walk our hands back meet our feet back into the squat position it's going to reach right hand behind left hand behind and we're going to extend the hips up into our tabletop again breathing in through our nose out through her mouth if you want a little bit more stretch in the shoulders you can turn your fingers towards your feet and for a little bit more stretch you can lean your weight into your feet okay we'll bring our right hand between our legs come up into our tripod position while we're coming up opposite leg so left leg is going to extend we're going to reach and bring it back switch hands bring it back one more time on both sides [Music] back and the other side and bring it back you're gonna flip over back into our tabletop position just like this and we're gonna kick our legs through right leg comes through as the left hand comes up bring it back left leg kicks through as the right hand comes up [Music] bring it back again right leg and left leg [Music] one more time right leg foreign [Music] back up into our squat position back into the forward fold see if we can get a little bit more extended [Music] and we're going to come up let the hands track the body reach all the way up to the sky hands come down through our backs to the kidneys exhale as our hands trace the back of our legs inhale as we stretch and rise [Music] breath want your hands get your kidneys exhale on the way down inhale on the way up [Music] the way down two more [Music] one more let the hands trace the body on the way up and we have five fast inhale and exhale hands come up come up onto the balls of her feet and drop everything on the exhale do five together all right and deep breath just like the beginning [Music] four more [Music] three foreign [Music] [Music] shake it out let the body shake shaking out the hands taking out the arms shaking out the feet shaking off the whole body [Music] and that's it now I get to start my workout my strength training my martial arts I got the blood moving my body is Rich with good fresh oxygen my joints feel good my muscles are feeling pretty good and I'm ready to have a grand and productive day if you like these types of follow along Mobility practices please hit the like button subscribe to the Marshall Flex Channel and hit that Bell to turn on post notifications so you do not miss any upcoming videos here at Marshall Flex where we have our daily practices in the martial arts mobility and meditation to ensure a healthy lifestyle filled of longevity in the capability and capacity of our body and mind and even spirit so go have a beautiful and productive day and I'll catch you back here next time [Music] thank you