20 Minute Full Body Mobility Stretch is a wonderful, feel good workout from Sydney Cummings. I have done several of her stretch and mobility workouts recently and so far, this one is my favorite. The stretches are deep and the mobility work doubles as dynamic stretching. What I really like about this routine is it is almost entirely mat based. You do not actually stand until the end. I did do a cardio rebounder workout before this to get myself warmed up. But my body is a little sore. Nothing major but I am in the midst of a tough rotation in which I am working hard for at least an hour every morning. I do stretch out after every session but my body really needed something like this. I do not want to mis-represent this. It stretches and mobilizes you very well but it also is more relaxed than standing Sydney’s routines. And I just feel like I needed that this morning.
20 Minute Full Body Mobility Stretch is 22:48 minutes; last 1:20 minutes is Sydney talking. Equipment: fitness mat. There is a timer in the lower left hand corner of the screen counting down the workout time.
- Sit cross-leg on mat and take deep breaths
- Place both hands on one knee, tilt head to that side in a neck stretch, bringing ear toward shoulder
- Still sitting cross-leg, place hands on same side knees and alternate tilting head side to side
- Reach one arm overhead, hold wrist with other hand and do a side bend, pulling arm over toward other side, alternate sides
- Still sitting cross-leg, lean to one side placing forearm on mat, reach other arm over to side into a deep side stretch, alternate sides
- Still sitting on mat, extend one leg straight, bend other leg and place sole of foot against inside of other thigh, forward fold over straight leg, hold briefly then straighten torso, reaching both arms overhead then fold forward again, continue flowing back and forth between these two poses; hold final forward fold longer
- Still in same position as #6, in forward fold, rotate torso to face forward while extending one arm to ceiling, rotate torso back into forward fold, continue flowing back and forth between these two poses
- Repeat #6 & 7 on other side of body
- Get on hands and knees and do cat/cow
- Down dog pose, lift one heel off mat while pressing other heel down; all of the weight is on one leg, lift and lower heel
- Flow between wide leg down dog (she calls it pike pose) and up dog
- Raise and lower in and out of cobra
- Hold cobra and twist torso side to side, looking over shoulder
- Pigeon pose, start with torso upright then lower chest over front leg, flow between upright and hinged forward position; for final pose, hinge as far forward over front leg as you are able, reaching arms forward on the floor and hold
- Deep kneeling lunge, open arm to side, reaching arm to ceiling (same side arm as front leg); flow back and forth between reaching arm toward ceiling then lowering both hands to mat and lowering torso toward mat
- Still kneeling on mat, push glutes back toward heel of back leg while straightening front leg and hinging torso forward over front leg then shift forward into kneeling lunge, flow back and forth between these two moves
- Repeat #14-16 on other leg
- Stand with legs wide, do a side bend sliding same side hand down thigh and reaching other arm overhead to other side, alternate sides
- Stand with one leg crossed behind the other and hinged forward, remaining hinged forward throughout, alternate which leg is crossed behind
- Forward fold with legs together; raise slowly out of forward fold with flat back
For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
