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Written by

Gina Conley, MS

8-Min Mobility Flow | Week 2 Marathon Training Vlog

  • Fitness, Motherhood, Postnatal, Postpartum

Join me for an 8-minute full-body mobility flow focused on spine and hip mobility—perfect for runners, postpartum moms, or anyone needing an active recovery day! This is part of my second week of marathon training, 8 months postpartum, with my little ones crawling around (and my 8-month-old stands up for the first time during this video!). I share how week 2 of training is going, how I’m staying consistent, and how I fit recovery movement into my real-life mornings—chaos and all. If you’re training for a race or just trying to stay active as a mom, this one’s for you!

Subscribe to our YouTube Channel for more weekly workouts and educational videos!  We publish one new workout video and 2-3 educational videos a week on our channel.

Why Mobility Matters in Marathon Training

After weeks of building running volume, muscles and joints can become stiff and imbalanced. Mobility work…

  • Improves range of motion. A limber thoracic spine and open hips help you absorb impact and maintain good running posture.

  • Reduces injury risk. Targeted stretches for hip flexors, glutes, and the low back keep common overuse injuries at bay.

  • Enhances recovery. Gentle movement on rest days boosts circulation and speeds up muscle repair.

For postpartum athletes, mobility is even more critical. Your body is still adapting after pregnancy and birth, so taking just a few minutes to move intentionally can make a world of difference in comfort and performance.

8-Minute Mobility Flow

Below is the sequence I like to use on my “active recovery” days. No fancy equipment needed—just a mat (or soft floor) and permission to flow through the chaos of motherhood!

1. Cat-Cow Exploration (1–2 minutes)

  • Starting position: Tabletop (hands under shoulders, knees under hips).

  • Movement:

    • Cat: Round your spine, tuck chin to chest.

    • Cow: Arch your back, lift gaze and tailbone.

  • Cue: Move slowly front-to-back, then add gentle side-to-side “wiggles.” Notice any tight or compressed areas—spend extra breaths exploring those spots.

Kaitlin
Prenatal Fitness and Childbirth Ed Client
Went into spontaneous labor at 38 wks with baby #1 last night (born this morning) and was able to push through a very fast and intense labor (8 hrs active, 4 hrs of contractions with basically NO BREAK in between that got me from 1cm dilated to fully 😵‍💫) unmedicated! Pushed for an hr! I thank you both, your prenatal fitness program, and prepping pelvic floor fit birth for how much I rocked this delivery. THANK YOU!!!
Ronna
Prenatal Fitness and Childbirth Ed Client
I just wanted to leave a review for you, I took your prenatal bundle with the birth course, fitness app, and pelvic floor prep. I can't say enough good things about it, my only regret was not enrolling sooner! After having some nagging SI and pelvic pain, at 22 weeks I enrolled in your program and started the workouts on the app. After a few weeks,my pain was minimal except for the days I missed a workout or getting in movement. The birth course was very informative and I felt confident and excited about giving birth. While I did need to be induced at 39 weeks, I felt confident and understood my options. I had a great and speedy delivery with just a minor tear. I attribute this to the strategic movements I learned in the course throughout my labor and breathing during pushing, along with wonderful hospital staff. We were blessed with a healthy baby girl Ellie Jo. I look forward to using the fitness program again in the future and other courses you have! Thank you for all the time you put into creating such thorough content!
Lauren
Prenatal Fitness and Childbirth Ed Client
For what it's worth, I'm a PT myself (not a pelvic floor specialist), but am going to a PFPT. I also took a CEU course for my license and my own learning on pelvic floor health in pregnancy. With that background, I am utterly impressed with the content of your course so far. I was wondering if it'd be repetitive at all from the CEUs I recently took, but it hasn't been. It's so informative, thorough, and covers way more topics than I ever expected. Thank you!!
Explore Our Postpartum Fitness Programs

2. Forearm Spinal Breaths (1 minute)

  • Setup: Lower onto forearms in tabletop.

  • Movement: Inhale as you press into forearms to arch your back, drop the head; exhale as you round and tuck the chin.

  • Cue: Breathe deeply into the back body—let each exhale soften tension.

3. Seated Side Bends (1 minute)

  • Setup: Sit tall, legs crossed or kneeling.

  • Movement: Reach right arm overhead, lean left; hold a few breaths. Switch sides.

  • Cue: Focus on lateral opening through ribs and waist—feel each inhale expand your side body.

4. Thread-the-Needle Rotations (1 minute)

  • Setup: Return to tabletop.

  • Movement:

    1. Place weight on right hand; reach left arm up (“sky reach”).

    2. Thread the needle by bringing the left arm under right.

    3. Repeat twice, then on the third “thread the needle” drop the shoulder to floor. Reach the top arm overhead or reach behind for an extra shoulder stretch.

    4. Switch sides and repeat.

  • Cue: Shift weight into the knee of your “twisted” side to deepen the rotation.

Explore Our Return to Running Program

5. 90/90 Hip Openers (1.5 minutes)

  • Setup: From tabletop, bring left leg in front with hip externally rotated (90°), right leg behind internally rotated (90°).

  • Movement:

    • Reach left arm up and sink into the right hip (groin stretch).

    • Twist towards the left and lean onto the forearms to target the left glute/low back; return up.

    • Option: Place the opposite hand behind you and extend the back hip for a hip flexor stretch.

  • Cue: Play with the pendulum between external and internal rotation—feel where your body holds onto tension.

6. Windshield-Wiper Straddle (1 minute)

  • Setup: In 90/90, place hands behind you and lift hips slightly.

  • Movement: Sweep both legs side-to-side like windshield wipers, maintaining the 90/90 angles.

  • Cue: Notice asymmetries—your tight side may not swing as far. Breathe into that stiffness.

7. Straddle & Side-Body Lean (1 minute)

  • Setup: Sit in a wide-legged straddle.

  • Movement:

    • Lean toward right leg, gently reaching for toes or shin.

    • Return center, then lean left.

  • Cue: Combine lateral flexion with a mild twist if it feels good—target the thoracic spine mobility you need for efficient arm swing.

8. Half-Lunge Side Opener (30 seconds)

  • Setup: Come into a half-lunge position, right leg up and left leg down.

  • Movement:

    • Rock hips in and out for a dynamic groin stretch.

    • Reach your right arm overhead to open the side body.

  • Cue: Keep movements smooth—this final flow leaves you ready for your next run.

Fitting Mobility Into Your Week

My current marathon prep includes:

  • Running: Interval, tempo, and easy runs, plus a weekend long run (and ride!)

  • Strength: Four lifting sessions per week (two upper, two lower), with accessory work focusing on rotation and core.

  • Recovery: Active recovery days like this mobility flow, alongside foam rolling or easy cycling.

On this particular active recovery day, I skipped hard efforts and prioritized moving my body to relieve some tension in my hips and spine. Even in the midst of toddler antics, it’s possible to carve out a few minutes for simple, restorative movement!

Final Thoughts

Whether you’re eight months postpartum or simply juggling a busy life, an 8-minute mobility session can make your training smoother and your body happier. Try this mobility flow on your next rest day, and pay attention to:

  1. Areas of tightness: Spend extra reps on your “stuck” side.

  2. Breath awareness: Use inhales to expand and exhales to release tension.

  3. Slow, mindful movement: Quality over quantity—let your body lead.

Ready to feel better for your next run? Grab your mat, hit play on your favorite podcast (or vlog!), and flow through these eight movements. Make sure to subscribe to our YouTube Channel so you can follow along with my marathon prep!

Additional Resources

My Postpartum Training Plan:

Birth to 4 Weeks Postpartum ➡️ 🆓 Early Postpartum Recovery Program: https://mamastefit.com/fitness-programs/early-postpartum-recovery-course/

5 Weeks Postpartum to 2 Months: Postpartum Return to Foundations https://mamastefit.com/fitness-programs/postpartum/

3-8 Months Postpartum: Postpartum Return to Running Program https://mamastefit.com/fitness-programs/postpartum-running-program/

And now testing our marathon training program… sign up for the waitlist here: https://mamastefit.myflodesk.com/marathon