You need to do more than stretch your muscles. You also need to strengthen them. This five-move routine requires only an exercise mat and some optional equipment to accomplish both goals. The aim is to develop flexibility across your whole body while increasing your joint mobility. The routine relies on dynamic movements that keep your joints active rather than static stretches held for extended periods. It merges both methods so you can build strength in your joints & muscles while transitioning smoothly between different positions. When you complete the routine you should feel taller & stronger. This energizing stretch sequence takes just 10 minutes and will leave your body feeling balanced and prepared for whatever comes next.
Watch: Sam’s 5-move mobility routine for strength and flexibility
Below I will show you each exercise so you can understand what you are doing. I will also provide a short introduction to the moves. Keep reading to see how everything comes together for the flow.
The first exercise is the cat-cow. This stretches the front body and abdomen while mobilizing the spine. This is a chance to center yourself on your mat and lock in while getting away from distractions around you.
For this exercise focus on inhaling as you lower your stomach and then exhaling as you round your upper back. Move with your breath to connect breath and body. I recommend 9-10 rounds.
You will now do glute kickbacks. Try to complete 8-12 repetitions on each side. You have the option to place a resistance band just above your knees or you can simply use your bodyweight for this exercise.
This exercise stretches the hip flexors and works the gluteus maximus. Try to squeeze your butt at the top & keep your hips square without arching your lower back. Move with control and avoid rushing.
After finishing one round of kickbacks move directly into 8-12 fire hydrants per leg. You can choose to use a band or work with your bodyweight. This exercise targets the outer glutes or the gluteus medius so focus on squeezing your butt as you lift your leg.
Try to avoid turning your hip outward or arching your back and let all the movement come from lifting the leg sideways.
Complete a round & then either go back to your kickbacks and repeat both exercises for another round or move on.
Before starting your bear squats get on all fours in a tabletop position and focus on lifting your knees a few inches off the mat & then lowering them again for a few rounds.
This activates your quads & glutes and hamstrings while training your core muscles to engage. Keep your back flat and neutral with your gaze toward the top of your mat and pull your stomach inward as you lift your knees. Once you have done this a few times move into 8-12 bear squats.
Now it’s time to stretch. You can move into this position any way that works for you. I prefer starting with a downward-facing dog and alternating my feet to loosen up my legs after doing bear squats. Once you’re in position you can either sit up straight or lean forward from your hips to make the stretch deeper in your glutes. The important thing is to keep your hips level and rest your weight on the front part of your leg so you don’t put pressure on your knees. If this feels uncomfortable you can put a cushion under your butt or move your front foot closer to your body. If it still doesn’t feel right then try the 90/90 stretch described below instead. Stay in the stretch for one to two minutes on each side & concentrate on closing your eyes and breathing steadily.
Stretching your muscles helps improve flexibility and plays an important role in preventing injuries. When muscles become tight they can cause strain and restrict your ability to move freely. Your range of motion matters just as much since it determines how much movement your joints can produce. A simple example would be rotating your leg around your hip joint or making circles with your arm. Mobility exercises combine strength and control with movement patterns to expand your range & make movement feel easier. When you look at flexibility and mobility together they provide valuable information about how your body moves and how well you function during everyday activities. If you need help deciding which area to focus on first or want to understand the topic better you can check out my guide that explains the differences between stretching and mobility work.
