25 Minute Deep Stretch and Mobility is an interesting and effective mobility and flexibility workout from Sydney Cummings that stretches and mobilizes the entire body. The basic structure is you will hold a static stretch for 30 seconds then do a mobility move on the same muscle group you just stretched. This is how it plays out for the upper body at least. When you move to the lower body it changes a little. You are still holding some stretches isometrically and then flowing through mobility work, but it is done a bit differently than the upper body. Additionally, for the lower body both sides are not worked evenly–specifically#19-22 and #25 & 26 below. As you can see, the first leg you work gets more stretching. Overall, this is a nice mobility and flexibility workout; perfect for a recovery day workout.
***I just realized, this is basically the same workout as another workout with the same name that Sydney posted on 10/14/18. This one posted on 04/04/18 and has a different picture associated with it (though Sydney is the same in the picture, the overall picture is different). In fact, it is the same workout! I just started them both and they are the exact same workout--Sydney is wearing the same clothes and everything. I’m kind of irritated now. I thought I was doing something different. 😒***
25 Minute Deep Stretch and Mobility is 27:27 minutes; 30 second intro. Equipment: fitness mat. There is a timer in the lower right hand corner of the screen counting down workout time.
- Shoulder stretch, pulling one arm across chest
- Open and close arm out to side
- Repeat #1 & 2 on other arm
- Extend both arms overhead, hold wrist of one arm with other hand, do a side bend, pulling arm to other side
- Swing arm up and overhead to other side into a side bend then back down
- Repeat #4 & 5 on other arm
- Tricep stretch (one arm extended overhead and bend elbow, other hand holds elbow and pulls it down)
- Extend arm straight out to side then reach arm overhead and bend elbow reaching hand down between shoulders, straighten arm back to ceiling and lower back out to side
- Repeat #7 & 8 on other arm
- Forward fold, hands are clasped behind you and reaching to ceiling
- Hinge forward at waist, swing arms up so arms are in line with ears then swing them down and up behind you past glutes
- Shoulder rolls
- Hinge forward at waist, swing arms out to sides then down in front of you, crossing arms at chest
- Forward fold with flat back and palms on shins
- Still in forward fold, reaching fingers toward mat, swing torso side to side, walking hands on mat side to side
- Downward facing dog; pedal the feet
- Flow from down dog into up dog
- Up dog
- Deep kneeling lunge with hands on mat beside front foot; raise torso up right, hands on hips; place opposite hand on mat beside front foot and twist torso to side raising other hand to ceiling
- In kneeling lunge, shift hips back straightening front leg then bend knee, shifting forward into lunge
- Deep kneeling lunge with hands on mat beside front foot (other leg)
- Repeat #20 on other leg
- Lay on side and do a quad stretch (bend knee and hold top of foot with same side hand pulling heel into glute)
- Repeat #23 on other leg
- Lay on back, lift one straight leg to ceiling, hold calf with both hands and pull leg toward you; hold calf with same side hand and open leg out to side stretching the inner thigh; hold calf with opposite hand and pull leg across body; while leg is still across body, bend knee and place opposite hand on knee and pull leg into body
- (Other Leg) Lay on back, lift one straight leg to ceiling, hold calf with both hands and pull leg toward you; hold calf with same side hand and open leg out to side stretching the inner thigh; hold calf with opposite hand and pull leg across body
- Lay on back, knees bent and feet on mat, reach arms overhead and stretch while Sydney leads you through inhaling and exhaling
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
