5 Minute Mat Mobility // Warm Up Exercises to Move Better!

Let's begin this quick five-minute mobility warm-up, seated on our bottoms. Legs can be extended, pulled in, crisscross. I'm going to do kind of a large diamond shape, making sure that we're sitting up nice and tall. Inhale, arms reach up. As we exhale, we're going to twist to the side, opening the arms to the sides. Inhale, come up, and exhale, twist. Maybe you can twist a little bit further back each time. Row tall through the crown of your head. Let's do one more each side. Arms come up, and they lower down. Let's switch our position into a pretzel shape. So we're gonna have one leg forward and one leg back. Feeling a nice stretch for the hip flexor there. Trying to make sure both sit bones are on the floor. Extend your left arm to the side. Right arm comes up. We do a big side stretch. Comes up, leave it to the top corner. We then twist, trying to meet those hands. It's okay if you round that back, kind of tucking your pelvis. Feeling a beautiful stretch. We open back up. Exhale, reach and twist down. Great stretch for the spine here. And on this last time, we reach up. We're going to swivel and turn onto our hands and knees on this last one. And we're going to pop up onto one foot in a kneeling position here. So nice and tall. Feel again that stretch for the hip flexor. Kind of toe heel, walk your foot forward. Lean forward for that hip flexor stretch into a lunge. And then we're going to shift the hips back, maybe straightening that front foot. You can lift the toes. Hands come to the side for support. So just a nice little flow here for the hip. Lunge forward. Hips come back for that beautiful hamstring stretch. And last time we come forward. Let's hold this one a few more seconds. Little tuck in the hips to really get into that hip flexor. And then we come back. Straighten that front knee as much as you can. Well done. Let's tuck that leg back. And coming into the pretzel position, this time with your other leg in front. Again, both sit bones on the floor. Extend the right arm to the side. Inhale. Exhale, big side stretch over. Reaches to the top corner. Inhale, we exhale. Reaches towards the other hand, which is long on the mat. And big stretch back up, stretching that shoulder. And down. Big reach up. And down. One more time. Both hands get placed on the mat. Coming to that kneeling position. Hold my mat for some extra cushion on that knee. We start tall. And a little lunge forward. And back. Push back. Maybe lift that heel. And one more time. Hold that stretch forward. And sit back. Hold that stretch back. You got it. Working yourself back to somewhat kneeling position here. We're going to tuck that back foot. We're going to roll onto our back. Coming down. Nice and slow. Arms are out to the side. Knees are bent. Let's drop the knees to the side. Using abdominals. Pulling back to center. Drop to side. Come back to center. We're going to add some arms here. So knees drop to the side. We're going to rotate coming onto our side. Swipe the arm probably up and around in a big circle. Both shoulder blades are on the floor. And then pull the knees back to center. Other side. Turn onto your side. Big circle the arm. Up and around. Make sure both shoulder blades are on that floor again before we swivel our knees back to center. This should feel amazing for your shoulders, your back. And we're waking up that core as well. Let's do one more each side. Knees come back to center. Maybe give them a quick hug in, a little rock and roll for that lower back. And help yourself up any way that's comfortable for you. That's it. Thanks for joining me.