5-Minute Full-Body Mobility Flow

Fitness

Welcome to the MamasteFit Blog! In today’s video, Gina will guide you through a rejuvenating mobility flow that focuses on both the hips and upper body.

Mobility exercises are crucial for maintaining joint health, improving flexibility, and preventing injuries in both prenatal and postpartum individuals. This mobility flow specifically targets the hips and upper body—two areas that can become particularly tight or strained. When you are ready to begin, get down on the floor and we’ll go ahead and get started!

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Overview of the Mobility Flow

The workout includes one round of stretches for a total of about five minutes. The positions include:

90/90 Side Body Opener
90/90 Chest Angels
90/90 Switches with Reach
90/90 Chest Angels
90/90 Side Body Opener

We will begin the session in the 90/90 position, with the left leg positioned in front with a 90-degree angle at the knee, and the right leg internally rotated behind you to the side. This setup is fantastic for targeting hip mobility and preparing the body for deeper stretches.

90/90 Side Body Opener

Instructions: Lean towards the internally rotated leg, placing your hand forward by the knee. Reach up with the opposite hand and extend diagonally forward. This stretch targets the side body and helps open up the ribcage.
Duration: 60 seconds on one side.
Tip: Keep your knee down and balance your weight evenly between both hips to maximize the stretch.

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90/90 Chest Angels

Instructions: Move to a seated position, scarecrow your arms, and then reach overhead. Bring your elbows back down to feel a stretch across the chest.
Duration: 30 seconds.
Tip: Focus on keeping your ribcage down to ensure you’re stretching the chest effectively.

90/90 Switches With Reach

Instructions: Supporting yourself with your hands behind you, switch the leg positions and reach forward with the opposite hand. This twist adds thoracic rotation and further engages the hips.
Duration: 60 seconds of switching back and forth.
Tip: Press the knee of the internally rotated leg into the ground to deepen the stretch.

90/90 Chest Angels & Side Body Opener (Other Side)

Next, we will repeat the 90/90 chest opener and 90/90 side body opener on the other side. Get into a 90/90 position, with the right leg positioned in front with a 90-degree angle at the knee, and the left leg internally rotated behind you to the side.

90/90 Chest Angels: Continue to focus on even weight distribution and deep breathing to enhance the stretch. Flow through the movements for 30 seconds.
90/90 Side Body Opener: The left hand is reaching a little bit in front of the left knee as we reach overhead, trying to keep that right knee down as best you can. Big breath into that right side body, exhale, sink a little deeper, trying to find even weight between both hips. Hold the stretch for 60 seconds.

If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!

MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!

Our prenatal fitness programs are offered in several formats:

40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
Birth Prep Workout Program:
- If you already have a workout routine or you only want birth prep-focused workouts, check out this program!
- This program includes full-length workout videos to follow as you workout at the same time.
Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.

Conclusion

Thank you for joining today’s mobility flow! Incorporating these exercises into your routine can significantly enhance your flexibility and overall well-being. Stay tuned for more fitness tips in our blogs and on the MamasteFit YouTube channel.

Gina Conley, MS