Mobility

LiveWellness 5-Minute Mobility Flow

This simple 5-minute mobility flow is designed to reset your body and support better movement throughout the day.

It can be done when you wake up, as a midday reset, post workout or end of the day to help your body relax and recover.

1. Overhead Stretch

Time: 30 seconds

  • Stand tall with feet hip-width apart.
  • Reach both arms straight overhead and lengthen through your spine.
  • Keep ribs down and breathe deeply.

2. Cat–Cow

Time: 30 seconds

  • Start on hands and knees.
  • Cow: Drop your belly and lift your chest while looking slightly forward.
  • Cat: Round your back toward the ceiling and tuck your chin.
  • Move slowly between both positions. 
  • Inhale cow. Exhale cat.

3. Thread the Needle

Time: 30 seconds each side

  • From hands and knees, slide one arm under your body.
  • Rotate through your upper back and rest your shoulder on the floor.
  • Keep the opposite hand planted for support.

4. World’s Greatest Stretch

Time: 30 seconds each side

  • Step one foot forward into a deep lunge.
  • Place the opposite hand on the floor and rotate your chest upward.
  • Reach your arm toward the ceiling and open your hips.

5. Frog Stretch

Time: 30–45 seconds

  • Bring knees wide apart with feet turned outward.
  • Lower onto your forearms and gently push hips back.
  • Feel the stretch through the inner thighs and hips.

6. Deep Squat Hold

Time: 30 seconds

  • Sit into a deep squat with your chest upright.
  • Press elbows gently into knees and keep heels on the ground.
  • Breathe slowly.

7. Standing Hamstring Stretch

Time: 30 seconds

  • Stand tall and hinge forward from your hips.
  • Reach toward your toes or shins while keeping legs mostly straight.
  • Let your head and neck relax.

8. Chest Opener

Time: 30 seconds

  • Clasp hands behind your back with arms straight.
  • Lift your hands slightly while opening your chest.
  • Keep shoulders pulled back and down.

9. Neck Circles

Time: 20–30 seconds

  • Slowly roll your head from side to side.
  • Move gently and avoid forcing the range of motion.
  • Release tension through the neck and shoulders.