25 Minute Deep Stretch and Mobility | Sydney Cummings

25 Minute Deep Stretch and Mobility is an interesting mobility and flexibility workout from Sydney Cummings. The mobility work is a bit different from other mobility workouts I have done. It was still a solid recovery day workout. For the majority of the workout you will do a static stretch of a muscle group then afterwards do some mobility workout on the same muscle group you just stretched. This is sometimes moving the muscle through a range of motion or in and out of the stretch dynamically. Sometimes it is flowing back and forth between two different stretches. Near the end of the workout you are just holding lower body stretches. Also, one side of the body gets more stretching than the other side. Twice in the course of the workout she forgets to do a stretch on the other side of the body. I added in one of the stretches myself but for the other one there wasn’t time to do it on the other side because we were moving on to something else.

25 Minute Deep Stretch and Mobility is 27:40 minutes. Equipment: fitness mat. There is a timer in the lower right hand corner of the screen counting down the workout time.

1. Shoulder stretch (pull one arm across chest with other arm)
2. Large arm circles; open arm out to side then bring arm across the chest
3. Repeat #1 & 2 on other arm
4. Extend both arms overhead, hold one wrist with other hand and do a side bend, pulling arm to other side
5. Flow in and out of side bend, reaching arm overhead, all to one side
6. Repeat #4 & 5 on other side of body
7. Tricep stretch (one arm reaches overhead, bend arm, other hand holds elbow and pulls it)
8. Reach arm out to side then overhead and bend elbow, flow back and forth between these moves
9. Repeat #7 & 8 on other arm
10. Clasp hands together at small of back, hinge forward at hips while reaching arms up toward ceiling
11. Hinge forward at hips, swing arms forward framing head then swing them up behind you, higher than hips
12. Shoulder rolls
13. Hinge forward at hips, swing arms out to sides in a T then down crossing them in front of you, keep arms straight
14. Forward fold with flat back and palms on shins
15. Forward fold with flat back, arms dangling down in front of you, swing arms/torso side to side
16. Downward facing dog; pedal heels
17. Flow between up dog and down dog
18. Hold up dog
19. Deep kneeling lunge w/ hands on mat beside front foot; raise torso upright lifting hands off mat; place one hand on mat beside front foot (opposite hand) and extend other arm to ceiling
20. Return to kneeling lunge with hands on mat beside front foot, shift hips back so front leg is straight then forward again into deep kneeling lunge, flow between these to stretches
21. (other leg) Deep kneeling lunge w/ hands on mat beside front foot
22. Repeat #20 on other leg
23. Lay on side and do a quadriceps stretch, holding top of foot w/ same side hand and pulling heel into glute
24. Repeat #23 on other leg
25. Lay on back, extend one leg straight on mat, other leg is extended straight to ceiling, hold hamstring with hands and pull straight leg toward you; hold calf w/ same side hand and open leg out to side stretching inner thigh; hold calf w/ other hand and pull straight leg across body; bend knee and hold leg w/ opposite hand, pulling leg across body toward opposite shoulder
26. Repeat #25 on other leg–all except the last part (pulling bent knee across body)
27. Lay on back w/ knees bent and feet on mat, clasp arms overhead and reach, stretching while inhaling and exhaling

For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.