Move · Videos · Mobility · 14 min

Full-Body Mobility and Stretch Flow

Full-Body Mobility and Stretch Flow — video by Citizen Athletics Play · 13:33

Video by Citizen Athletics on YouTube · Open on YouTube

A clinician leads 12 floor and standing drills, 30 seconds each: kneeling rock-backs, thread the needle, side child's pose, butterfly twist, 90/90, down dog, couch-style hip stretch, squat-to-stand and Cossack squats. For a morning wake-up or warm-up.

  • 14 min
  • Intermediate
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Kneeling rock-backs: on hands and knees with the feet pointed, rock the hips back toward the heels. 1:03
  2. Thread the needle: reach one hand under the body, then up to the ceiling, eyes following; then the other side. 1:38
  3. Child's pose side bend: sit back, walk both hands to one side and hold 30 seconds, then the other side. 2:47
  4. Butterfly twist: soles together, reach one arm across to the opposite leg, other hand behind the head; each side. 3:51
  5. 90/90: one shin in front, one behind; reach the back arm forward past the front knee, then back; each side. 5:03
  6. Toes tucked on all fours, then lift into downward dog and back, pausing in each. 6:13
  7. Couch hip stretch: back foot on a couch, or the floor for less; squeeze the glute, reach up and lean; each side. 6:56
  8. Half-kneeling inner-thigh rocks, one leg out to the side, then a deep lunge with the foot by the hand; each side. 8:15
  9. Squat to stand: hold your toes, drop into a squat with the chest up, then lift the hips for a hamstring stretch. 10:38
  10. Cossack squats side to side, or hold each side with support; then a deep squat hold for 30 seconds. 11:13

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold static stretches and breathe out to relax deeper
  • Squeeze the glute on the back leg in hip flexor stretches instead of arching
  • If the Cossack squat is too hard, hold one side at a time for 30 seconds with support

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loaddownward dog, hands-down lunge stretch, thread the needle
  • Wrists & hands takes loaddownward dog and hands-down lunge stretch
  • Hips takes loadCossack squats, squat-to-stand, 90/90, lunge stretches
  • Knees takes loadCossack and deep squats, lunge stretches, kneeling
  • Upper back movesthread the needle, thoracic twists
  • Lower back movestrunk twists, side bends, forward fold
  • Ankles & feet movesdeep squats, kneeling rock-back, half-kneeling rock
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Cossack: one side at a time with support; rear foot on the floor for the hip stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Citizen Athletics; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety