A mobility series to lubricate all joints, namely the hips and facet joints of the spine.

Props Needed: None

Level: All levels

A swimming inspired series to improve posture and increase spinal mobility.

Props Needed: None

Level: Beginner/ All Levels

Mobilize and lubricate your joints through this mobility series. This is great to do in the beginning of the day to gently wake up your muscles, at the end of the day when you're winding down, or just whenever you're feeling a little stiff.

Props Needed: None

Level: All levels

Revitalize and rehydrate your body while reversing the effects of hours of sitting in this 10 minute active stretching series all practiced seated.

Needed: A chair

Level: All levels

Enjoy this recovery series of dynamic stretches for the lower body and hips, best performed after a workout or shower/sauna when the muscles are already warm.

Props Needed: None

Level: All levels

The perfect introduction to hip mobility. Work through all ranges of motion in a safe way and get the glutes burning in the process.

Props Needed: (optional) 1-3lb ankle weights

Level: Beginner/Intermediate

Work on improving your thoracic mobility while strengthening essential angles of the trunk including flexion, extension, and rotation.

Props Needed: Pilates ball

Level: All levels

A "feel good" full body Pilates flow- great during your late luteal or early menstrual phase or when you just want to mobilize your joints and engage your muscles in a gentle way.

Props Needed: None

Level: All levels

Use this video often to mobilize and improve joint health - before a workout to prime muscles and joints, before an activity or sport, or when you've been sedentary for a while and need to hydrate your tissue without having to complete a full workout.

Props Needed: None

Level: All levels

Unlock restrictions in your mid back with these gentle mobility drills aimed to increase strength and flexibility in your thoracic spine. Great to do before a workout or whenever you've been sedentary and need to mobilize.

Props Needed: Foam Roller

Level: All levels

CARS = Controlled Articular Rotations - An upper body exercise widely used by physical therapists to improve shoulder mobility by strengthening through a full range of motion. You can use this video to practice or use it as a reference to come back to after a few weeks or months to check your pro...

Hip CARS are the perfect place to start incorporating mobility training. They lubricate the joint and hydrate your fascia all while giving your glutes a serious burn.

Props Needed: None

Level: All levels

Gentle stretches to help your body decompress from the day and prepare your body for sleep.

Props Needed: None

Level: All levels

Active stretches to prime your body for daily movement. Do these daily to help build good movement habits, especially on days you aren't motivated to move your body.

Props Needed: None

Level: All levels

The best "warm up" to mobilize and prime your joints and muscles for any sport or activity. This is also a great series after being sedentary when you need to rehydrate your tissue.

Props Needed: A wall

Level: All levels

A delicious active recovery series to create more space and freedom in the hips and lower back.

Disclaimer: If you have an acute lower back injury or have recently herniated a disk etc, please consult your doctor before exercising.

Props Needed: None

Level: All levels

For days you just want to move and flow but not put too much pressure on the outcome. Expect mobility, active stretching, and light strength work to gently activate muscles without the intention of fatiguing them.

Props Needed: None

Level: All levels

Mobilize the joints of the shoulder girdle to begin waking up important muscles and practicing essential movement patterns.

Props Needed: None

Level: All levels

Increase the mobility of the thoracic spine by twisting and spiraling the rib cage.

Props Needed: A light or medium weighted long resistance band

Level: All levels