15-Minute Daily Mobility Workout (No Equipment)
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- Improve your mobility and flexibility (and ultimately improve your workouts) with this 15-minute mobility workout.
This is my daily mobility routine to release tight muscles, increase mobility and flexibility, reduce risk of injury, and get better range of motion during workouts.
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✨ THE WORKOUT: 15-Minute Mobility Workout✨
► EQUIPMENT: None, just your bodyweight.
👉 Option to add a box, bench or couch for the final few stretches.
👉 My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️Over 20 Mobility Exercises
✔️Flowing from one move right into the next move for a full body mobility routine.
NOTE: I'll cue this in the video, but it's so important to ACTIVELY keep your body from tensing up as you hold each stretch. Focus on breathing into each stretching exercise, and think about "releasing" the tension in each muscle group to avoid clenching up.
►Mobility Workout Outline
1️⃣ Spinal Mobility Sequence
2️⃣ Shoulder Mobility Sequence
3️⃣ Upper Back and Neck Mobility Sequence
4️⃣ Hip Mobility Sequence
5️⃣ Lower Body Mobility Sequence
►TIME STAMPS:
00:00 Workout Introduction
00:45 Standing to Belly
03:25 Table Top
07:30 Lunge/Hips
10:45 Floor/Adductor/Hips/Glutes
14:45 Wall
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
💜 Learn more about the benefits of a daily stretching routine and increasing your mobility in this post: www.nourishmovelove.com/15-mi...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Everlux Asymmetrical Tennis Tank Top -- creatoriq.cc/3CW8pO5
► lululemon Align Shorts (6") -- creatoriq.cc/3OLIXBD
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⭐️ TRY more of My MOST POPULAR MOBILITY +STRETCHING ROUTINES on TH-cam:
►5-Minute Daily Mobility Routine (For All Levels) -- • 5-Minute Daily Mobilit...
►5-Minute Warm Up for At Home Workouts -- • 5-Minute Warm Up for A...
►10-Minute Full Body Foam Roll -- • The 8 BEST Foam Rollin... v
►10-Minute Upper Body Stretch -- • 10-Minute UPPER BODY S...
►10-Minute Full Body Stretch -- • 10-Minute Full Body St...
►10-Minute Morning Stretch + Mobility - • 10-Minute Morning Stre...
►10-Minute Dynamic Warm Up (Mobility + Cardio) -- • 10-Minute Dynamic Warm...
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#mobilityworkout #mobility #stretchroutine
It cracks me up that the auto generated subtitles always say something different when you say Nourish Move Love. On this one it says Nursery Blob. Hysterical because if I don’t keep doing your workouts that is exactly what I will be. 🤣😅
Hahaha oh boy
Just wanted to say how much I am appreciating the mobility work that you have us do (especially built into workouts). I occasionally go to yoga classes and I cannot believe how much more flexible and loose I have become. I was able to go into a full backbend last class...and hold it with no fear. Sounds like a small accomplishment but it felt huge!
So happy to hear the mobility workouts have been helpful!! That is a huge accomplishment and you should be so proud! Keep up the great work!
I am so inspired to do this every morning at 5am! I’m about to transition from working to raising our kids and I’ve been contemplating how to set up my morning routine. I’ve never been more excited to wake up at 5am every morning to work in my prayer time and mobility work! Thanks NML once again for meeting us all in our current states in life and bringing us to a whole new level of wellness!
You are one amazing mama!! Way to take the extra time for yourself and mobility each morning!
This was great! Definitely will be coming back to this again. When I turned it on my three year old said, “where’s Rachel?! Rachel’s not in this one?”😂
AW love that!! You are so awesome mama!
This workout is great! im glad I found your channel. 😍
Thank YOU for choosing to sweat with us!
I love this for first thing in the morning. It’s perfect for when I don’t have time or energy for a full strength workout.
Thank you ❤
Nice work!!
so happy you created this 😄 I try my best to stretch 15-20 minutes after my workout and typically switch channels after one of your workouts to find a guided stretch video. It was nice to have this one on deck!
This is a perfect one to follow! Keep up the great work!
Great!
Stretching and mobility is my weakness because I always prioritize working out hard always !
Thanks for the routine and the reminder to do it !!!
Way to work on prioritizing mobility! I know how tough it can be, but you just have to keep showing up and working at it! 1% better every day -- keep up the great work!
This is my fav! Would love another mobility only video like this!!! Thanks NML!
So glad this is one of your favorites! Thank YOU for sweating with us!
I keep coming back to this every time I feel like a tin man! Such a great way to help get that buttery ninja feeling back. My favourite stretching routine!
Yes love this! Keep up the great work!
Yes!!! Mobility is so important!!!
Yes it is!!
This was AMAZING! Exactly what I need to start my morning with @ 3 months PP. 👏🏽 my baby actually lets me do this since I can be in her face while doing it😂❤ I think I’ll add this to my routine - this in the morning then strength training at night when my husbands home so I can actually focus!
So glad this was perfect for you! Keep up the great work mama!
Great vid! Thank you
Thank you for sweating with us!
After the first 2 days of Build 30 I woke up today thinking I might need a rest day. But after completing this morning stretch/mobility routine I’m feeling ready to conquer day 3! Thanks for all of your content, especially recovery/mobility (definitely more needed now that I’m in my 30s).
Yes love this! You are so awesome!
I love this! Will be adding this in as many days as I can!
Yes add this routine a couple times a week! Keep up the great work!
This was perfect thank you. Loved it when you mentioned spine, hip and ankle health, that is my mantra right now and this is beyond helpful.
So glad you are loving this mobility workout! You are awesome!
That felt amazing! Loved that flow. Thank you!
You are so awesome!
I absolutely love this routine. It’s my go to on my rest day/post game recovery
YEAH! You are so awesome!
I like and leave a comment that I love you Lindsey and I am delighted with your energy, spontaneity and charm! Be yourself, it's so mesmerizing!!!
Thank you for choosing to sweat with us!
Amazing, using this every day. You’re the best 🖤!
Way to crush this workout!
I was so sore this morning, waddling around the house and this couldn’t be more perfect before my active recovery workout! Thank you! 🖤 Xx
Way to knock out this mobility routine! Thank YOU for sweating with us!
Today is my active recovery day so went on a walk with my toddler then came back and did this. My body feels so good now. Definitely will be doing this more often ❤
YEAH! Way to get it done! You are so awesome!
Loved this! So simple and easy. It felt so good doing these moves!
So glad you are loving this workout! You are so awesome!
Love this so much! Definitely helps loosen me up!
So glad you loving this mobility routine!
This felt amazing this morning! Thank you!
Nice work knocking out this mobility routine! You are so awesome!
I definitely need to add this in. Thanks 👍
So glad this is needed! Yes add it into your routine!
Great ! I’ve been watching your workout videos and doing them, now I started creating my own workouts on my channel and love it !
So happy to hear you have been loving NML workouts! You are so awesome!
Why didn’t I find your channel before? Your videos have lots of energy and motivation. Subscribed and I will update you on my progress
So glad you have found your way to NML and have been loving sweating with us! Keep coming back for more!
This is a game changer. Thank you for creating this video.
So glad this is helpful! Thank YOU for sweating with us!
That was a great mobility, Lindsey. Definitely ndd this to help with the tightness. Thanks for sharing 👍 💪
So glad you loved this mobility workout!
Thank you this, I’m now using it as my go-to cool down. It’s a great way to stretch after your workouts.
Yes a perfect stretch for post workouts! Thank you for trying the new mobility workout!
Just did this as a morning stretch post-breakfast and before starting a day of desk work and I feel great! Planning to add this in every morning from here on out!
So glad you are loving this mobility routine! Keep up the great work!
This was amazing. So helpful. Thank you so much.
So important! You are so awesome!
Oooo this felt GREAT! ☺️
Nice work adding this mobility routine!
This felt so good! Thank you!
Thank YOU for sweating with us!
This is everything!! 🤩
YAY! Keep up the great work!
This was extra mobility stretch for me after the strength mobility workout…. This was very good and I sit all day at my desk. Thank you Lindsey! 😊
So glad you loved the extra mobility work! Keep up the great work!
I am so tired today after a long day, this is the best part of my day! ❤
Nice work!!
Wow, I'm 9 months PP and attempted to do a workout with some jumping which just locked up my back. This 15-minute mobility is helping my lower back tremendously. Thank you, Lindsey!
So glad this has been helpful for you! Keep up the great work mama!
Can’t agree with this you more. I’m a mom to 4 boys and allowing time to work on mobility and breathing is key! I’m also focusing on my hips 😊
Mobility is the of the game!! Keep up the great work!!
That felt fantastic, especially for my hips. Thank you so much!
So glad this is helpful!
Loved this! I personally need to work on my back.
So glad you are loving my daily mobility routine!
Soooo good! Thank you so much for sharing ❤
Thank you for sweating with us!
Loved this, thank you!
Thank YOU for sweating with us!
Love this!!!
Way to crush this workout!
I just wanted to say a quick Thank You! my lower back has been hurting and I have been sore all over and after this workout I feel SO much better!! Also thank you for the advice to maybe sit with praise music on and do these. Love that!!!
This is so important to add into your weekly routine! Keep up the great work! Here is a 5-Minute version to try too -- www.nourishmovelove.com/mobility-exercises/
Needed this after that shoulder workout! 💪🏼
Right pure fire!
This felt sooo good to do after a long travel day!
Yes perfect for a long travel day!
Great stretching workout! Thank you for all the workouts that you do. I just found you on TH-cam and I have been wanting to take my fitness the next level, and I believe you can help me achieve that. Praying for you and your family!
Way to get it done!!
this felt so good, I loved it.
So glad you loved this new mobility routine!
This felt great!!
Way to knock it out!
I save this routine to come back to again and again! As a busy working mom of 3 something always hurts 😂 This helped me start my day feeling great 😊
Yes love that! Keep up the great work!
Thank you; love the moves -- felt so good!
So glad you are loving this mobility routine!
mobility is so important! thank you!
Yes it is! Thank you for choosing to sweat with us!
It felt so good!
YAY!
This felt so good. I’m repeating Stronger25 for the next 4 weeks & my hammys and shoulders were talking to me after the second day! This helped my body feel so much better & I now look forward to day 3 tomorrow! I will be incorporating your mobility videos into this intense program! Thank you.
Love that you are repeating the stronger 25 program! You are so awesome!
Hi Lindsey always enjoy your workouts,and you are the best. ❤️❤️Wes ❤️
So glad you loved this! Keep up the awesome work!
I finally got to do this and seriously! Why did i wait so long! This felt INCREDIBLE. Thank you so much for sharing IT WITH US! 🎉
Way to knock out this mobility workout! Add this to your daily routine!
I agree
Amazing mobility workout, right after doing the 35 min full body dumbbell workout (compound) the stretches just felt so good!!!🙌💪💯✔
So glad you are loving this mobility workout! Keep up the great work!
Loved this…it was perfect after doing a crazy AMRAP WO!
Way to add this to your routine and knock out the spicy AMRAP workout!
Absolutely LOVE your workouts!!! Can I request a full body 30 min stretching workout?😊
So glad you are loving this workout! Keep up the great work!
Great stretch! I just wished the background music wasn’t as loud
Thanks for the feedback!
I kept up for the full body earlier this week but then I needed two days off to recover! 😅 this is a great way to return and get all the kinks worked out
NICE WORK! Yes do this active recovery workout!
Lindsey you are looking sooo strong!!! ❤ even more than before!!
Thank you so much!
I’m so thankful for this routine. I fell the other day (the older you are, the harder you fall 😢). I was feeling sore but I knew I needed to get moving today - I knew this would be a safe but effective way to do it. I’m also thankful in general for your exercises. I believe it made me stronger and prevented a serious injury.
So glad you are loving this workout!! Thank you for choosing to sweat with us!!
Nice workout
Way to knock out this workout!
I really love this routine! I’m really not a fan of the music, though. If there was different background music, that would be great…I just find that it takes away from the experience. But thank you for the routine! So effective for the time.
So happy to hear you are loving this daily mobility routine! You are so awesome!
At 9 months PP, this is helping my low back pain so much ♥️
So glad this has been helpful! You are so awesome mama!
LOVE THE OUTFIT
Thank you!! Here is the link: lululemon Everlux Asymmetrical Tennis Tank Top -- creatoriq.cc/3CW8pO5 and Align Shorts (6") -- creatoriq.cc/3OLIXBD
Perfect for some recovery from a back strain last week during metcon!! My 6 yr old is saying though ... "Where's Rachel??" :)
Aw love it!
Have a great day everyone!
You as well!!
My eight year old saw me following along to this video and he said “wait isn’t there another girl?” He’s looking for awesome Rachel 😂❤
Aw love it!!
I just did this today! It was fantastic. Quick question for you: where did you get your knee pad? I would love to have one for my sensitive knee caps 😅
Way to knock out this mobility! My knee pad is from amazon -- amzn.to/3LzBpQp
❤
Nice work!
Really enjoy your workouts, but the sound quality is so quiet. I have the volume turned to 100 and cannot hear everything. Noticed this on other workouts of yours as well. My speakers work fine for other videos on youtube.
With my kids in the background, I need better sound :D
Thank you so much for the feedback!
Dear Lindsay I wanna ask u a quastion. I can’t find body parts workout playlist:( it doesn’t exist any more for example lower body workouts playlist or full body workouts i could choose easily if I wanna do legs from lower body parts :(( is it possible you can make body parts playlist again? ❤️❤️❤️
So sorry that disappeared for you! We will work on making more! You can also filter all our workouts on our website by body part on the home workout tab here: www.nourishmovelove.com/home-workouts/
Oohhh noice
My go-to routine!
@@nourishmovelove I wanna do this every day
How do you the exercises on the knees if you can't get on the knees?
I would recommend taking the kneeling exercises from a standing position instead!
Your arms!#holybananas
Holy bananas is right!
I love your workouts- this one especially. It has become a staple of my early morning routine. Thank you!
So glad you have been loving this mobility routine! Keep up the great work!
Looks beautiful, unfortunately I have issues with my hands and wrists , lately I can’t be doing anything that puts any pressure or tension ( grasping, weight bearing) soo ..
I would recommend taking wrist exercises from your forearms or adding a pillow under to protect your wrists!
can i do this at night also? like before bed?
Yes I do that some day's too!
🎉🎉🎉🎉🎉
Nice work!
I really want to do this workout, but the background music is difficult for me
So glad you are loving this mobility routine! Keep up the great work!
@@nourishmovelove I am not loving it. The music in the background is intolerable