5 Minute Full Body Mobility Routine — Key Takeaways
The active hold—pausing for two deep breaths with shoulder blades pinched during spine extension—is what builds strength into your mobility, not passive stretching.
Key takeaways
Pair passive and active backbends to build strength in spinal extension
Pair passive and active backbends to build strength in spinal extension
- Active holds of 2 deep breaths target the passive-active flexibility deficit
- Retract scapulae during holds to engage all back muscles
Keep torso vertical in 90/90 hip rotations to maximize hip stretch
Keep torso vertical in 90/90 hip rotations to maximize hip stretch
- Vertical torso prevents lower back rounding that offloads the hips
- Control transitions actively rather than letting the body hunch
Squeeze rear glute in half-kneeling lunge to protect lower back
Squeeze rear glute in half-kneeling lunge to protect lower back
- Glute contraction intensifies hip flexor stretch while stabilizing the spine
- Hover the back knee off the floor as a progression for mobile lifters
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In this video
- 1mCobra Sequence: Active Spine Extension
- 1mHalf Kneeling Lunge: Forward Flexion and Calf Stretch
- 2mShin Box 90/90 Hip Rotations
- 3mStanding Good Morning and Deep Squat Mobility
- 4mSide Flexion and Closing Guidance
“We're only as old as our spine feels.”
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