MOBILITY EXERCISES: The Cozy Sweater Weather Warm Up or Under The Weather and Sore Muscles Session

Some days we need a little more time to get our body ready for action, and other days we need to just do a little gentle movement. This series of mobility exercises is designed to help you fit in a more thorough, gradual warm up that may allow you to perform through a more full range of motion during your actual workout, boosting your performance and ultimately, your results and benefits from your training.

Whether you want to use this as a warm up, wake up or even as a light day workout itself (it’s great for days you may be feeling sore, under the weather, at that time of the month, etc), anyone can benefit from incorporating these types of movements into their routine on a regular basis.

This is a ‘take-what-you-need’ routine, so feel free to use as few or as many of the moves as you’d like to get you going, and of course, be sure to skip or modify any moves that don’t work for your body.

*Special courses, such as our "Lift and Shift" strength-training intensive, not included

Neck Turn

Shoulder Rolls

Chest Hug Upper Back Stretch and Diagonal Shoulder Reach

Single Sided Shoulder Circles

Hip Circles with Core Engagement

Ankle Mobility Shifting Ankle Dorsiflexion and Calf Raise Heel Lift

Standing Hip Hinge

Standing Cat/Cow Spine Stretch

Shoulder Mobility Hinged Single Arm Half Y Shoulder Raise and Hanging Shoulder Circles

Wrist Mobility Heel Hand Lift, Wrist Extension, Wrist Flexion, Finger Gripping Exercises

Upper Back Mobility Single Sided Rotation, Hips to Heels Anchor

Hip Mobility Bent Knee Hip Circles with Optional, Opposite Arm Cross Shoulder Core Challenge

Abdominal Activation Spinal Flexion Vacuum Exercise

Alternating Side Stretch Reaching Full Bridge

Spine Roll Down

Single Leg Hamstring Heel Curl Squeeze, Heel Slide Pull Ins

Single Leg Knee Extension Hand Resisted Quadriceps Activation

Inner Thigh Squeeze Isometric Contraction

Upper Back Mobility Side lying Rainbow Shoulder Diagonal Reach

Hip Mobility Clamshell Exercise

Knee Push Abdominal Bracing Exercise

Quadruped Single Leg Ankle Circles

Modified Downward Facing Dog Heel Pedal Calf Stretch

Standing Spine Extensions

EQUIPMENT: None (you may want a mat or towel for the floor work)

FLOOR WORK: Yes

LEVEL: All

INTENSITY: Low

If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!

Thanks for moving with me today! :-)

Connect with us after the workout for more fitness, tips, motivation and more!

[sridontneednoguy]

I have to echo what everyone else has said…it’s so good to have you back!! Thanks for the great routine to get me ready for the day…and to end it. Love the long hair!

[amyf]

Just did your Momentum walk yesterday now this beautiful arrival today. Jessica, I've been working out with you since 2013. In July I had a knee replacement so I am slowly getting back on my feet and I am thrilled to see new offerings from you on Youtube and for purchase! I cried watching Peanut's tribute when it came out a few months ago. She is our community puppy and will be loved forever. Thank you for being here and being you!

[judya]

Wow, this looks absolutely amazing, Jessica!!! Hope you arent tired of hearing it but having you back is like the most incredible gift ever!!! You are the one who got me interested in stretching by making it doable and even fun!!! Soooo happy to see this one!!
I'll be doing it later on today after a walk with you, simply celebrating your "return". Cannot wait to see what's

[bp]

Yay 👏 having you back is a Christmas present 🎄 🎁 and I’m

[Anna-jldy]

Thank you for this. I aborted total body barre yesterday as I just felt tired, weak and achey, which isn't like me. Today this was just what I needed to get a bit of stretching and feel my body moving 😊 I hadn't tried this one before, but I also love your Recovery Day Routine when I feel a bit achey.

[joanfude]

This will surely be another substitute for me for Mobility Wake Up, Jessica.

[cyndigreen]

So, so glad to work out with you! Welcome back!

[sharonlarson]

Hi Jessica! Great to see you again. Appreciate all your senior workouts. Thanks!

[sujathanair]

Oh felt the whole body waking up after getting up stiff.felt incredible .thank u.

[yeechienchang-webb]

Oh my goodness!! Jessica you're back!! I'm so happy ☺☺☺

[myshirayne]

WOW this is such a treasure. I had no clue you were back. So happy to see it 😁🌻🌹🌻🌹😁

[NYtoNC]

Love your workouts, miss the window and greenery

[elpetrova]

Welcome back, Jessica. I've been doing all your old videos for the last couple of years . Love them ! And I've been a subscriber for longer . X

[ramyapl]

It's so lovely to see you back in YouTube again. I missed working out with you.

[healthcoachtoranchlife-mov]

Thanks for sharing!! Loved this video and all you do to support women on their Health & Wellness journey

[SuePenn]

So grateful you are back! You were missed.
I still do your workouts, but always nice to see new things as well.
Wishing you and yours a wonderful Christmas. ❤

[jamescarvey]

Grouping these marvelous videos has made it so easy for your followers ( Die hard fans like me) to build a viable routine much appreciated🙏🙏🙏

[petyahristova]

I missed you! But not your routines, they are part of my day! Thank you and wishing you bright and warm Holidays! 🎄🤗

[LauraD]

I'm so happy to see you're back! I began working out with you probably 8 years ago on YouTube (you even made my suggestion of a Disco walk once I think although I can't find it on YT anymore). Since that time I've moved halfway across the country, had three babies, and dealt with some other health issues. I'm having some difficulty starting again without tweaking my back. If you're taking suggestions, I'd love to see some fusion, flowy, walking type workouts that are safe for sciatica and targeted for those of us with weak cores or diastasis recti. Also ones that don't get on the floor much, because opportunistic toddlers are no joke. 😆 I love how you teach and appreciate your calm, positive demeanor so much, plus, I trust you to know what you're doing! Many thanks for all of the time and effort you've put into creating meaningful content for us over the years. 💜

[judithmarrero]

Hi Jessica, I cannot express how happy I am to have you back. LOVE LOVE LOVE !!!!I I feel alive. Being on the mat and moving is truly a blessing.I had my first spinal surgery in 12-2018 and my 2nd one 7-19 so intense and very difficult. I have come a long way. So to you I say thank you. When I was able to move again much later I started to exercise with you. I have come a long way with your help.