10 Min Full Body Recovery / Mobility & Flexibility Routine is a short but feel good mobility and flexibility routine from Heather Robertson. I did this after finishing a total body strength workout and this cooled me down and stretched me out very nicely. There are no static stretches in this routine. Heather flows in and out of a stretch. There are no complicated or advanced moves either. Just a feel good way to mobilize and stretch out your entire body. The exercises are done interval style: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.
10 Min Full Body Recovery / Mobility & Flexibility Routine is 10:50 minutes. Equipment: fitness mat.
- Dynamic child’s pose (flow from child’s pose into cobra and back to child’s pose)
- Thread the needle (get on hands and knees, reach one arm to ceiling, rotating torso so you can look up at hand then thread arm underneath body into thread the needle pose and hold briefly, flow between these two poses)
- Repeat #2 on other side of body
- Walk the dog (in downward facing dog pose pedal your heels)
- Forward roll (roll down into forward fold, reverse the motion and roll back up to standing, roll the shoulders back and arch the spine, looking upward)
- Lunge & circle (in deep kneeling lunge with one hand on mat beside front foot (same arm as back leg) draw large slow circles with other arm, opening chest at top and back so you’re gaze can follow your arm)
- Repeat #6 on other side of body
- Seated side bends (sit cross-leg on mat, do a deep side bend to one side, reaching arm over, other forearm rests on mat, alternate sides)
- Neck stretch (still sitting cross-leg, lean ear towards one shoulder, same side hand rests on head putting gentle pressure on it, other arm is wrapped around back; halfway through interval rotate head down as if sniffing armpit and hold)
- Repeat #9 on other side of body
- Seated reach & twist (still sitting cross leg, rotate torso/spine so you are looking behind you with one hand on mat behind you and other hand on knee, raise arms overhead as you turn to repeat on other side)
- Dynamic calf stretch (get on hands and knees, extend one leg behind you with toe on mat, shift body forward and back, keeping leg straight and stretching calf when pushing body backwards)
- Repeat #12 on other leg
- Knee bends (start in straight leg forward fold with hands on mat, bend knees as you lower glutes, raising up on toes so you are in a deep squat)
- Cat cow (flow back and forth between the two poses)
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
