A mobility flow means piecing exercises together so that they form a sequence. This allows you to find more of a flow state, like in yoga or Pilates. It feels rhythmic and calming and can help you tune into your breathing, which is great for resetting your nervous system.

It's also one of my favorite ways to make flexibility and movement feel more inviting, and this five-move routine will help you feel more open, strong, and mobile in your shoulders, hips, spine, back, and hamstrings. You only have five exercises to learn, and you can do them back-to-back in the sequence below.

Moving in one long flow helps you work with your breath and feel more like a dance, letting you switch off and enjoy how your body feels as it moves. It should also help reset your joints and spine and find better flexibility in your shoulders and hamstrings.

Perform several rounds, sticking to 6-8 reps per move per side to keep things dynamic.

During each exercise, think to yourself: "Am I using my end range of motion, or could I move more deeply into each position?" If you repeat for several rounds, pause at the top and bottom of each pose and reach deeply into your joints and muscles as you warm up.

Cat-cow is typically used as a spinal mobilizer, and it helps open the front and back body; the back body stretches during "cat" (upper back rounding), and the front body stretches during "cow" (stomach dropping toward the mat).

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