Written by

Gina Conley, MS

August 29, 2024

9-Minute Full Body Mobility Routine

Fitness, Pregnancy

In this blog I will be sharing a rejuvenating 9-minute full body mobility routine designed to enhance movement in your hips, spine, and shoulders. Ideal for mornings or any time of day, this workout requires no equipment but can be complemented with optional support items, such as a yoga block or pillows. Kickstart your day (or release tension later in the day) with fluid, dynamic movements following easy-to-follow instructions.

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The Mobility Routine Consists of the Following Movements:

Tabletop Position Movements:

Wide Knee Rock Backs, Knees in/Ankles Out Rock Backs, Pelvic Tilts.

90/90 Position Movements:

Side Camel, 90/90 Switches, Side Camel.

Seated Position Stretches:

Seated Thoracic Rotations, Seated Angels.

Tabletop Position Exercises:

We’re going to start the flow in a tabletop position and move through three different movements, performing each for 1-minute before moving to the next.

The first movement is Knees Out Rock Backs. The knees will be wider and the feet will be together as we externally rotate to rock the hips back towards the heels and then forward again. You may find some rounding in the back as you sit back in your hips and a slight arch in the back as you release forward.

The second movement is Knees In / Ankles Out Rock Backs. The knees will move in and the ankles out for more of an internal hip rotation. The knees do not need to be touching, instead find a position that is comfortable for you. Continue to rock back and forth for 1-minute, this time finding more rounding in the back as you come forward.

The third movement is pelvic tilts. The feet will move in line with the knees. Inhale to drop the belly to the floor and then exhale to pull the belly in and round in the back. Continue for 1-minute.

90/90 Position Movements

Now you are going to find a seated 90/90 position with one leg externally rotated in front of you and the other internally rotated behind you. We are going to move through 90/90 side camel for 1-minute, switches for another minute, then finish with 90/90 side camel on the other side.

Begin with 90/90 side camel by leaning towards your internally rotated, or side leg, then bring the hand behind you while extending in the hip. Continue alternating between the side-body opener and hip release for 1-minute.

Next, we are moving into switches. Place your hands behind you and shift the knees from one side to the other, letting the feet roll with the movement. To make this movement a bit more difficult, you can support yourself with only one hand or you can flow through the movement without hand support.

Finally, we are going to flow right into 90/90 side camel on the other side for 1-minute.

Seated Position Stretches

We will wrap up the mobility routine by finding a comfortable seated position. You can do this on your bed, in a hero’s pose with the feet tucked under you or in a seated position with legs crisscross in front of you.

We will start with thoracic rotations by reaching the arms forward, then rowing one arm back, while continuing to reach the other arm forward. Switch to the other side and continue to alternate from one side to the other for 1-minute.

Finally, we will move into our last exercise, which is 1-minute of seated angels. You will start with the arms like goalposts, reach them overhead, then bring the elbows back towards the sides. As we reach overhead we want to pay attention to the rib cage, keeping it down and not arching in the back.

Conclusion

And that’s it! I hope this workout helped you find mobility and movement in your hips, spine, chest and shoulders and that you feel ready to take on your day! If you chose to do this routine during the day or in the evening before bed, I hope it helped you relieve any tension you may have been holding onto. If you want more support during your pregnancy, be sure to check out our online prenatal fitness programs and don’t forget to subscribe to our YouTube channel!

Prepare for Your Birth with MamasteFit Prenatal Fitness Programs

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.