.The goal is to improve your range of motion and flexibility in all parts of your body through dynamic movements. This flow keeps your joints moving instead of holding static stretches. This helps you strengthen your muscles and joints while moving with control and rhythm.
This 10-minute stretch-and-flow routine will make you feel taller, looser, and stronger, which is the perfect way to start the day.
Exercise Walkthrough: How the Flow Fits Together
Below, each step is explained in detail so you know exactly what you’re doing and why. Once you know how to do the exercises, you can put them all together into one smooth, continuous flow.
Spine Flow for Cat-Cow
The first move in the routine is the cat-cow, which stretches the front of the body and the abdomen while moving the spine. Take this time to get comfortable on your mat, breathe slowly, and block out anything that might bother you.
As you drop your belly toward the mat, take a deep breath in. As you round through your upper back, let it out. Let your breath lead the way, which will help you connect your mind and body. Try to do 9 to 10 rounds in a row.
Kickbacks for the Glutes
Next, do glute kickbacks. Do 8 to 12 reps on each side. You can use a resistance band just above your knees or just your body weight.
This exercise works the gluteus maximus and stretches the hip flexors. Keep your hips square and don’t let your lower back arch. At the top of each rep, squeeze your glutes. Take your time and do it right.
Fire Hydrants
Without stopping, go straight to fire hydrants and do 8 to 12 reps on each leg. You don’t have to wear bands here either.
This exercise works the outer glutes, especially the gluteus medius. Instead of turning the pelvis, focus on lifting the leg from the hip. Don’t bend your back, and make sure the movement is clean and planned.
When you’re done with a round, you can either go back to kickbacks and do both exercises again for another set, or you can move on to the next one.
Bear Squats
Get into a tabletop position before you start the full bear squat. Raise your knees a few inches off the mat, hold them there for a second, and then lower them. Do this several times.
This gets your body ready by working your core, quads, glutes, and hamstrings. As you lift, keep your spine straight, your eyes looking forward, and gently pull your stomach in.
Finish with the Pigeon Stretch
To finish, move into a pigeon stretch. One way to do this smoothly is to start with downward-facing dog and then pedal your feet to release your legs after the bear squats.
From pigeon, either sit up straight or bend forward at the hips to stretch your glutes more. Keep your hips straight and put your weight on the front of your leg instead of your knee. Put a cushion under your hips or move your front foot closer to your body if you need to.
If the pigeon doesn’t like it, try a 90/90 stretch instead. Hold for one to two minutes on each side, close your eyes, and concentrate on breathing slowly and steadily.
Why it’s important to be flexible and mobile
Stretching makes you more flexible, which is important for avoiding injuries. Tight muscles can cause extra stress, limit movement, and put stress on nearby joints.
The range of motion is also very important. It means how easily your joints can move. For example, think of hip circles or arm rotations.
Mobility training uses strength, control, and movement to increase the range of motion in your joints and make moving around easier. Flexibility and mobility together give you a clear picture of how well you move and how strong you are functionally.
About the Coach
Sam Hopes is a Level 3 personal trainer, a Level 2 Reiki practitioner, and the Fitness Editor. She is now finishing her training to become a Yoga for Athletes instructor.
Sam has coached in a wide range of settings, from group fitness classes to one-on-one training, thanks to his experience with many different fitness platforms and studios. She now teaches outdoor boot camps, bodyweight training, callisthenics, kettlebells, and mobility work.
In his will, the father divides his assets equally between his two daughters and son. The wife says this isn’t fair because of the difference in wealth.
3 seated exercises that target your core gently and work especially well for beginners and seniors
She often leads sessions on mobility and flexibility, and she thinks that the best way to train is to take a balanced, whole-person approach. Sam has also played in a lot of mixed doubles Hyrox events all over Europe.
