30-Minute Stretch and Mobility Follow-Along Workout

30-Minute Stretch and Mobility Follow-Along Workout


– Welcome to the SilverSneakers Stretch & Mobility Workout. Before we get started, a towel, a water. For this, I have a tennis ball, if you have a soft stress
ball, that’s also good. If you want more tension,
you can use a lacrosse ball or a trigger point tool. The other thing I’d
recommend as we do this is just having a counter nearby, a wall, a really sturdy chair, because you might need
some support as we work, especially through the foot, which we’re going to do right now. So we’re going to take a tennis ball, nice and safely bend those legs, we’re going to put it down to the ground. First thing we’ll do is,
we’re going to put the ball gently underneath the arch of your foot. Now, from here this is where you might want to support
yourself on either side, and we’re going to gently
start to roll that tennis ball up and down the arch of our foot. Our foot has a quarter,
almost a quarter of the bones in our body are located in our feet. And here’s what’s interesting, the rest of our body is really driven by what happens on the ground. So it’s like truly where
the rubber meets the road. So what happens with our feet, if we can start to free up those bones, free up that tissue, all
that tissue’s connected to lines of tissue that go all the way up the rest of our body. We’ve had people with
toes that won’t move, where they’ve had shoulder pain for years, and it was actually because their big toe wouldn’t move enough. So we’re going to attack the foot with some mobility work and stretch work, then I’m going to open it up for ya. So what we’re looking for right now, we’re going to stay here
just a little bit more, then we’re going to move
the ball a little bit. We’re going with the tissue, so we’re going along the
line of tissue in our arch. Now, if this brings you pain, if you have plantar fasciitis, if you have issues in the foot, then once again, where
there’s pain, there’s a no-go, we don’t do this drill. If you didn’t know you had pain and this reveals some
real pain in your foot, either foot, that’s great information to take to your health care practitioner. As we go, we’re trying to
put a little more pressure, now we’re going to move
it just a little quicker. So the first time we were just rolling it up and back slowly to reveal what we call hotspots. And when you find them, you’ll know it. So we don’t go too crazy,
we reveal this hotspot, then we just stay there a
little bit if you find one. We work a smaller range of motion, and we get into that
area to try to free up. That’s just where tissue is bound up or where its fibers are
intertwined and locked in, so we’re trying to free that up. Now we’re going to take that tennis ball, we’re going to slide it up just underneath the pads of your toes, just before them, and we’re going to just go side to side. So now what we’re doing is, and at first, the ball might squirt out on you, and that’s totally okay. You’re going to get used to it, you’re going to learn how to control it and keep it under your foot. If it slides, that’s no problem, supporting yourself if you need to. Now we’re going what’s called cross fiber. So the fibers are going this way, we’re taking the implement and we’re going across the fibers to try to open that tissue up. If that foot gets locked up, watch my arm here. When I just move my hand like this, picture that being your foot and this being your calf and leg muscles, see what’s happening? Now when I free that up,
see what happens here? See all that movement? That movement is so good
for your flexibility and your mobility, and
I’ll explain the difference between those in a second. Last thing, we’re going
to slide that ball up just right before our heel, right here. So we’re going to put it
right in front of our heel, right there, there’s a big band of tissue that comes down from our lower leg, underneath the heel and
into the bottom of the foot. I’m going to just gently
open that up a little bit. And this alone, just the
beauty of being outta shoes if you can manage it. Just allowing your feet
to breathe, to be open, to feel the ground, is so good. It’s the way we were
designed, we really were. And when we get back to this,
it just gives us so much good. So now, we’re going to stay
right there for a second, we’re just going to take our foot off. So now that we’ve moved
the tissue a little bit, what I’d like you to do is
just try to wiggle your toes, so we’re going to just really try to get some movement through your toes. Now if you want, you can pause me, you can sit down, you can
actually take your hands and just move your toes a little bit. So push ’em down, open ’em up. We’re just going to wiggle. So then gently, really gently, we’re just going to
put our foot behind us, and very lightly, if
there isn’t pain here, we’re just going to let
those toes bend a little bit, just to kind of open up. And then we’ll come outta that. We’re going to give it
a little bit of a bend, just to let that stretch happen on the front side of the foot. And then we’re going to take those toes, gently and just lightly,
lightly push down, and you should feel a nice
stretch underneath the toes and maybe into the arch of your foot. So we’re just going to let that stretch, not holding your breath. Sometimes when we’re
working on something new, we don’t even realize that
our shoulders come up, we’re kinda tense, we’re
holding our breath. Check that every now and then. Just take that check-in breath, let those shoulders drop and relax. We’re working this, not this. And the last thing we’ll do
before we switch feet is, we’re just going to pull the
toes in, push the toes out. Pull the toes in, push ’em out. So we’re actually now,
we’re going to integrate some of that stretch by
activating some of the muscles that we need to move our foot, so that we can integrate
the work that we just did so our brain can go, oh, okay, I know what I’m supposed to do. And remind the brain that that
tissue can move like that. So we’re going to get in this side here, and if you want to start
quick, I’m just starting quick because I feel like I
found a spot right away. Otherwise, you’re taking your time, you’re just working your way through. You kinda move the ball off
to one side a little bit. And when you do that, when you get toward outside of your foot, you’ll just feel it kinda run
the ridge inside that bone that runs along the bottom
of the outside of the foot. Sometimes there’s sticky spots there. Then you might decide
that you want to get it a little more medial, or inside the foot, kinda where that arch is. And you work it up along that arch, we’re just looking or dead center, we’re going from the front of the heel to the pads behind the toes. That space in between
there, just working it open. Now we’re going to put
a little more pressure, if you can tolerate it, and we’re going to dig in, find that spot, or start to look for one. So now I found one, for me, and it’s a little bit back toward my heel and toward the outside. So I’m just going to stay
here, going to work that spot. And I know that this doesn’t seem like, you know, the best, most
effective exercises in the world. And oh, we’re not huffing
and puffing and, you know, I’m not feeling any burn. And we’ve got plenty of that for you. I mean, you look at all of our workouts and all of our exercises, I mean, there are thousands
for you to look into. This is the stuff that we
won’t do, I won’t do it, if someone doesn’t take me through it. That’s why we’re doing it, because you might not on your own. And if you do this a couple times a week, it is so beneficial, because
it reconnects that foot, all those muscles with your brain. And it helps free up all
the tissue that comes up through the rest of our body, to help us with that
flexibility and the mobility of our ankles and our knees and our hips. So now we’re doing that side to side from behind the balls of the feet, and just rolling. And once again, you can
put more pressure in here. If you’re like, Dave, tennis
ball’s not working for me. You put a lacrosse ball
under there, (laughing) that’s going to light your fire. So you’re going to have to
probably back off of that. So you can always make it harder. If it’s too much, you back off, or you get a softer ball,
like a little stress ball. Last thing we’re going to do, we’re going to slide that up, we’re going to get in front of that heel. We’re going to work across that tissue, taking our time. And the cool thing about
this is also, like I said, this might reveal something
you didn’t know you had, a pain that’s down there. You might do this for a couple, you know, once or twice a week for three months. And then you go for a vacation
and you walk the beach or you go on a hike, or you
started a new class somewhere, and then three months later you do this and you’re like, oh my gosh, what is that? That’s beautiful to get
that information now, so we can work on it and free it up before it turns into an injury somewhere. So now we’ll just take that toe, we’re going to move ’em a little bit. So, you know, pull ’em
in, open the toes up, just get a little movement through there, which works all the way up the leg. Now we’re going to gently take those toes and just kinda put ’em underneath us. What I do sometimes with this, and this is where you’ll
want some support. You probably already figured that out. So, sometimes I’ll put a pillow or something soft underneath, ’cause this can be irritating
to the back of the toes. And I’m just, it’s called
a toe pull in Z-Health. They actually use this
to help remind the brain of this proprioception
that, wow, we can move. And it will wire you up and
it will connect things that, silly, but it’s not. It’s really, really powerful. So just little pulls there, hold, and then we’re just
going to take those toes, and that’s just that easy bend. And once again, side to side. Say this side, wow, I can really bend and it didn’t hurt. This side, I can barely bend my toes and there’s a lot of pain. That’s something to talk to your health care practitioner about, because there may be something in there that can be freed up,
you want to catch it now. This is prevention. As much as it is helping us stretch and get mobile and flexible, it’s also a preventative measure to stave off those injuries that will come if these can’t do what they need to do. Okay, so from here,
we’re just going to come, nice and controlled, however you feel like you want
to come down to the ground. We’ve worked on ways in the past, but you just get down here safely. We’re going to take the ball, and we’re just going to
put it underneath our calf. Now, once again, the harder the ball, the more response you’re
going to get out of this. If you want to it make
it even a little more challenging with the softball, all you gotta do is bring
that other leg on top, which will put more
weight down into the ball. So what we’re doing is taking this ball, we’re putting it in this big
part of our calf right here. We’re going to generally start, genuinely, and we’re going to do that, too. We’re going to generally
start in the middle, right in the middle, and we’re going to move
around a little bit. And then we can kinda get outside, and then we can go to the other side, or inside and outside. We can get a little bit lower
with it, just moving the knee if you need to move the knee a little bit. And then you’re looking for that spot where you go, oh my gosh. Now when you find that, if you find that, that’s a spot for us to
just get some work on. So we’re going to grab
that right there and stay. We’re going to breathe,
we’re going to back off, and you’re going to release the tension. So a lot of times when we find a hotspot, and this is mobility work, right? It’s helping us get to more flexibility. When we find a hotspot, we have a tendency to tighten
up and hold our breath. Don’t let the stretch, don’t
let the work do that to you. Find it, (exhales) breathe, relax, and then just allow it to keep working down into that spot to free up that calf. So now what we’ll do sometimes is we’ll pull the toe and just extend it, if you find that spot, pull, extend, get on that spot for me. This is moving the tissue, kinda like you would with
active release, and we release. We’re going to take the ball out. If you have a towel with you, all we’re going to do is we’re
going to take that towel, we’re going to use this
to help us stretch. We’re just going to
gently, gently pull in, so if you need a longer
towel, that’s fine, just keep a nice flat back. If you want to use a bath towel
and be all the way back here and make it easy on yourself. We’re going to just pull in, so I’m getting a really
light stretch through here in that side of my calf. No pain, be really careful with the ankle so we’re not cranking this. (inhales) We take a breath. We try gently just to kinda pull out. And then we help it just, you won’t get a lot of
range of motion here. So we’re trying to open our foot that way, and we’re helping it with this hand. So I’m helping just open it here. Then I’m going to one more
time, I’m going to roll it in and get that stretch. And if we’re doing this right, we shouldn’t feel pain in the ankle, we should feel a little
bit of stretch up here. And then we’re going to
pull out one more time. And we’re just going to get that, we’re going to open the
foot the opposite way. We’re going to try to open it, like I’m trying to push
the ball of my foot here, and this big pad on my foot away from me. And then we’re just going to come here, just a little circle with the foot. So I’m coming down, there’s
a little pinch in there, and then a little stretch there. I’m going to take it the other way, just to activate it. And then just a nice, that’s dorsiflexion. So when we get our ankle,
where we get it to a 90 degree and our toes are coming
up toward our shin, that’s called dorsiflexion in the ankle. If we don’t have that, we
can’t push off on the ground, we can’t squat, we can’t lunge, it’s hard to walk up stairs
because this is locked, it won’t bend. When that can’t bend, this and this have to make up for the difference. So this is a really neat
way to keep that ankle open, we get a nice, easy pull, you should feel a good stretch
in the back of your calf. Now I’m almost trying to pull the front side of my foot toward my body. You feel a little bit of a burn here if you get that activated, which will help release
these muscles over here. We’re going to rest and
switch to the other side. We’re going to put the ball under. Another thing I love to do with this, if you want a little bit more of a acute, being able to really get in there and really have it be able to do the work it needs to do, if you have a yoga block, you can put that underneath your calf. So I’d have the yoga block
and this ball on top of it, and that gives us more
leverage on the ball. You don’t need it, ’cause there’s enough, and we can work here. But that will really
make it more effective and really help you narrow down
on the spots that you need, and give you the force from
the top down that you want. So right here, I found, and that’s what we call searching, right? So we just in the beginning, we search. What’s in there, what’s going on? Is everything cool? Are my muscles happy with me? And then we find, and
you’re always going to find little things in your calf, they take a lot of work
every day, a lot of force. So it’s normal that you
have some tension in there, it’s normal that, you
know, on different days you might feel a little
more sore than other days. Or you might find a spot that you didn’t have on a different day, that is normal. It’s not normal when that spot you find is like an eight or a
nine out of one to a 10, 10 being call 911, this is bad. That’s not normal. Two, three, maybe a five here and there, and it gets better when we
work on it, that’s the thing. As you find a spot and you work on it, like I’m working on one now, if it gets better and it
starts to feel better, that’s a good sign. If the tissue isn’t responding and it stays at that
level of pain, once again, thank you, we found out information that’s important to share with somebody. So we’ll stay here just a second longer. We’re going to find that spot again, we’re going to pull the toe
up, which stretches the muscle. And then we’re going to push it down, which gives it a little
bit of a different release. We’re going to pull, we’re going to push. We’ll do one more time here, and push. And I’ll tell ya, if you
just take this concept that we’re showing you, and
you explore it on your own, you know, look up self-myofascial release, it’s called SMR. Look at foam rolling, look at,
you know, trigger point work. You’ll see all these cool exercises. We’ve got a bunch of stuff on our site that can just help you just explore this. So we’re going in, now we’re
pulling out a little bit, make sure the towel’s securely wrapped around the foot, no pain. And we’re going to come in again. Good, get that nice stretch
on the outside of the foot. Hold that. We’re going to come out, won’t go far, but we’re going to try to
push this away from us, see if we can get the open. And then now we’re just
going to do a couple circles. And like I said, longer towel, just sit right up nice and tall, get on those sit bones. One of the things that
we do is we sometimes throw away one thing to
gain another thing, right? So we’re doing this work on our ankles and we’re doing this work
on our calves and our feet, and I’m holding the towel, my posture’s like this the whole time. It’s up on those sit bones. You get nice and tall, we’re
working posture all the time, that is so important. Last one, we pull gently,
trying to actively, like a three or a four out of 10, pull the front of that foot toward me as I’m supporting a pull with the towel. So I get a nice stretch
in the back of that calf, pulling through. And then we’re going to release, ‘kay. Now, we’re going to just arms behind us, we’re going to put our feet up in the air. If we’re too far back, it’s
not going to be good enough. If we’re too far forward
we’re going to block our hips. So this is some really cool stuff that Stretch to Win does, and all I want you to do
right here, nice and easy, is let your legs fall from side to side. So now we’re actually going
to get into some real mob, some real stretch. We’ve gone through the
foot, gone through the calf, we’re working our way up
now to the hip complex. Mob back, front side of the hips all through our hip flexors, which you’re going to
feel in a little bit. And then up through our trunk, our spine. So we can free that area up, that’s the carriage where
our limbs connect to. Our arms and our legs are
connected to that trunk. If that can move the way
it’s supposed to move and stabilize the way it’s
supposed to stabilize, then we can do things in life. If it gets locked up, then
everything else gets locked up. So now, after this last adjustment, we’re going to come up with our hands, we’re going to sweep our feet around. If you can’t do this on
the floor, that’s fine, maybe you can do it on a bed, maybe you can get yourself elevated. Just do your best to
start wherever you’re at, it’s all going to be helpful
as long as it doesn’t hurt. So we’re almost to 90/90,
where you feel comfortable. What I want you to do now is you’re just going to
walk your hands across, and I’m going to come
around so I can look at you while I do this, once
you’ve seen the setup. We’re going to just walk our hands across, our chest stays in line with our chin. We look with our eyes, is nice and slow, so we don’t lose our balance,
we don’t get disoriented. And then all we’re going to
do here, (inhales and exhales) take a breath. So we go just to where you
feel a little resistance, not pain, you feel a little resistance, so I got a little bit there. You take a breath in through the nose. (inhales and exhales) Out through the mouth. If I can, I look a little bit further, I let my shoulders go just
a little further that way, no pain in the back, should feel big open through the ribcage. We’re going to do one more time, eyes look as far as we can
without pain in the neck. So we come around, we come around. (inhales) Take that breath, (exhales)
and let it release. Now if you can do this, if
not, you stay where you are. We’re going to come down to our elbow, and all I want you to do here is it’s just going to be a
little bit of a lean and turn. We’re going to squeeze this backside, and we’re just going to push
this hip, this trail hip, we’re going to just bring that forward, eyes look, squeeze like
you’re trying to make a fist with your backside, with your butt cheek. That helps open up this hip. That’s where we’re stretching,
the front side of that hip. You just turn a little bit,
don’t hold your breath. (inhales) Get those breaths. going to do one more here. Eyes look, chin is staying with
that chest the best we can. We turn from up here, not on our low back, trying to get this
open, and then we relax. And the last thing I want you to do here is you’re just going to reach
up, if you can, and come back. Support here from the arm, reach up toward the sky, no pain, a little stretch through the front side. Working through the hip,
pushing off the floor and active with this elbow, and then we return. We’re going to walk ourselves up to top, and we’re going to come back around, we’re going to do a quick reset here. So we’re just going to let those go, don’t fight ’em. They go as far as they can comfortably, you’re not forcing it. If you feel a side locked
up more than the other, then maybe we can stay one side. You can block it with a
pillow or a yoga block, and you can just start that
breathing and let that open up and see if we can free that spot up, ’cause most times you’ll be able to. So let’s switch it now, we’re
going to come right here, I’m going to bring myself around for ya, we get in that 90/90, we feel comfortable. We walk those hands around. Man, and right there, I mean,
that is such a good stretch. All the way through the
ribcage, and like I said, if this ribcage can move,
everything attaches to that. If that’s locked up, the
shoulder, the whole arm, it can’t move. That’s where we lose our posture, that’s where we start to
get that forward collapse and we get hunched over. This is the stuff that brings
life back into our core, into our hips, into our legs, everywhere. I mean, it is so important,
it’s called inside-out, core to extremity. And look with the eyes. Breathe, when we hit that
little point of resistance, maybe one more time, we see if we can look and we’ll
find something in the room, pick an object, see if you
can get those eyes there. You can let this back hip
come through a little bit, you don’t have to lock that. Let that come through just a little bit. (exhales) Breathe in through the nose. Excellent, now if you can, you’re going to come down to that elbow, and then once again, we’re
just going to come through, squeeze that glute back here, it’s not just throwing your hips forward, it’s nice and controlled. We press through, we send the eyes around. (inhales and exhales) Take a breath, and we’re back. We’re going to do two more. Come up and around. Squeeze, open, back, last one. Come up and around. Feel this, feel this, no pain in the back, no pain in your shoulders. From here, if you can, it’s
just that sit and reach. We’re still bringing
this back hip forward, so there’s a rotation there. And our real flexibility
and our real mobility, believe it or not, it
comes from your brain. So, if something gets tight,
if something gets locked up, if there’s an imbalance of muscle, then our brain’s going to
go, I don’t feel you’re safe, I don’t feel I can ask you to do things with load and speed and gravity. So I’m going to lock you up. And when I lock you up, the joints you’re
connected to get locked up. Let’s do one more, where we move in multiple
planes, without forcing it, without finding pain, this is where we create
a new freedom again through our bodies. So, we’re going to come around, I’m going to stay this
way so you can see me, just right where we are. going to come around on the
front, we’re almost there, we’re almost there. Come around front side on our elbows. If this is too much, you’re out of it. If it’s too much, you can bring your hands out further so that there’s
less of an arch in your back. So you can walk those fingers out, I want you to just let your
body melt into the floor, to the best of your ability. And then all we’re going to
do here is just nice and easy, and it’s such a small range of motion. We’re strengthening
our upper back muscles, we’re stretching the
front side of our body, the front side of our neck, we’re getting that posture up. But it’s a nice, easy, eyes look up. going to come over with ya. It’s a nice, easy, eyes look up, and then easy, chin comes down. And then we’ll get a little
bit of stretch in the back. Eyes up, and at any moment
if there’s any pain, just drop, just drop and sit right there. So we’re going to go again, eyes down. Now, here’s what I want you
to do for me on this one. Eyes up, just to where you
feel resistance, not pain, and now here’s what we’re going to do. (inhales and exhales) In through the nose, breathe
into the belly button. Breathe your belly button into the floor. (inhale) Breathing is the brain and the body’s, one of it’s most important
ways to realize that it’s safe to create flexibility and mobility. You hold your breath and
you try to be flexible. There are strength stretches
where you have to do it, but ultimately when we tense up, it’s like people that get in
car accidents or in accidents. When you’re tensed up,
people tend to get more hurt than when they’re loose. (inhales and exhales) Now last thing here, we’re
just going to, if we can, we’re going to look off to the side, try to send our eyes, no pain in the neck. You should feel a little
bit of almost like a squeeze in your back on that side. So we look back, no
pain, just nice movement. We come back to front. going to go to the other side, we’re going to look back. going to do one more each way. We come forward, if you can
ask for a little more stretch, you go for, if not, stay
right where you are. My friends at Original Strength, they do some really, really cool stuff with what we call Primal Movement in eight patterns like this. All of these things like this
we did when we were babies, we didn’t know how to do it, we just naturally did it. Our eyes led the way for us, our body followed in sequence, and all of a sudden we
figured out how to walk. How is that possible? We’re going to walk ourselves up. Because it’s the way we were made to move. And when we remind ourself
of these movements, everything goes back,
it’s like a reset button. Literally, that’s what we
call it, pressing reset. All fours, if you need
to put towels, whatever, underneath your knees to
keep them safe, we go for it. We’re almost there, we’re
going to do a little, and I do this a lot, because we’re going to
just floss that spine. So that’s that cow right here, pulling the belly button
in, letting the head fall, that’s that cat. Now I’m going to give
you an opportunity here, ’cause mobility means flexibility. We can be really flexible
but have no mobility. Mobility is strength at a
place where we are flexed or where our joints need
to stabilize themselves. And the more range of motion
we can give them with strength, that’s mobility, which really
creates good flexibility. So with strength here,
pulling in the belly button, pushing through the ground,
not hold our breath, we’re creating a stretch cycle
and a strengthening cycle. So I contract here and I free here. My freedom comes from a contraction, okay? So here we go. Now, I’m going to give you an
opportunity, just if you want, to come up and then a
little bit of a hold, there’s some mobility right there, if not, you just keep doing some cat cows and you’re outta there. We’re going to release,
we’re going to drop, we’re going to pull, we’re going to reset. going to come up, we’re going to hold, push those hands and toes in the ground, nice and strong through the floor, fire all those muscles in
the core and in the shoulders and in the hips. And we relax. From here, we’re going to come up, we’re going to work our
way up safely to our feet. And then all I want you
to do is, hand supported, just going to come right here. Hips go back, feet stay flat. We’re going to put our hands on our knees, and then we’re just going to
come extend the best you can, hips gotta keep traveling back. Weight goes into your heel, should be a little hamstring stretch. It’s not a bow, don’t bow. Support here, flat back, sit back, just trying to squeeze
those legs a little bit. This doesn’t work for you, that’s fine. Just move a little bit. We’re going to do one, (exhales) two, head stays in line with your spine so you’re not cranked up, you’re not down. Last one here, dip, and a little bit of a
stretch, we’re supported here, push the hips back, weight
comes into the heels, support near you if you need it in case you lose your balance. Now we walk our hands up and this is it. We’re going to just do a
little integration of movement, so a lot of these things we worked on, we’re going to come from the ground up. So we’re just going to step to the side, and we’re going to reach across. So what’s happening now
is those feet are moving in different ways, they’re
grabbing the floor. We’re coming up through
our hips and our pelvis. We’re coming through our trunk, we’re rotating through, because we’re going to
integrate that movement, that new flexibility we might have found with some of those muscles. We put it into a pattern that our brain can actually put that
newfound flexibility, that newfound capacity to work. So we’re going to do two more here. Good, now we’re going to split our feet, stay near a wall in case you need balance. I’ve got my left foot forward. I’m going to reach up, so my
right hand, left foot forward, right hand, I’m just going to reach up and I’m going to turn just a little bit. Head stays in line with the
chest, opening through here, trying to get a little rotation. Helping with this hand,
just a nice stretch, three, big breath, two, into
the belly, not the shoulders. We’re going to switch sides. Hand goes up, my left hand,
my right foot forward. I’m going to come over
just where I’m comfortable, and I’m going to keep
turning the shoulders, not from my low back, from up top. Reach. (inhales and exhales) Good. Here’s our last and I’m going
to let you go for the day. It’s a good stretch. So all this is going to
be is split your feet, we’ll go back to that left
foot forward, hand on the hip, just a little bit right there. If you don’t like it, if
the back doesn’t like it, don’t do it. But it’s a reach up and across, I’m supported here, a
little stretch through here. Last one. going to send that hand up and over. And I’m going to switch side,
we’ll do three reps here. Up and over, and back. Let this side open up, let
this side be strong and stable. Stability in one part of our body allows mobility safely in
the other part of our body. That’s why strength is so important, that’s why flexibility’s so important. Shake it all out, just a little shake. And I tell you what, one of my mentors, his name was Dr. Igor Burdenko,
he’s like 82 right now, one of his favorite
things is just shaking. Just taking a moment, we get
so tense throughout our day, we don’t realize it, just checking in on that
throughout your day, you’ll realize your shoulders are up, you’re holding your
breath, breathing up here, and you’re tense. Just shake it out, no pain, totally loose. Let it all go. And go make it a great day.

4 Replies to “30-Minute Stretch and Mobility Follow-Along Workout”

  1. Please could you please take off your socks when you're doing foot exercises or toes you got a black sock on a gray floor can't see a thing… I appreciate your effort more than you know more than I can express thank you and looking forward to more

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