12 minute mobility workout for full body joint health

YYou know how you’re supposed to go to the dentist every six months to keep your teeth and gums healthy? Well, mobility workouts are like fitness teeth cleaning. Being consistent about performing exercises that increase your range of motion means you’ll be caring for your joint health for years to come, and well, isn’t that the point?

On this week’s episode of good moves, Nike Master Trainer Traci Copeland walks you through a 12-minute workout that you can easily stash in your back pocket for years of training to come. “Today is about mobility,” she says in the video. “We’re going to do a mobility flow that’s going to feel like yoga. It is perfect to do before or after a workout.”

Copeland begins training with cat-cows to warm up the spine and get the blood flowing. Then, you will go through the body member by member, mobilizing and stretching the hips, the spine and the shoulders until the time runs out.

Below, find the first three moves of Copelands’ full-body mobility routine. Be sure to schedule a little extra time for your next workout so you can warm up or cool down with this sequence.

3 Full-Body Mobility Moves for Your Next Workout

1. cat-cows

Come to your hands and knees. Make sure your shoulders are above your wrists and your hips are just above your knees. Inhale and press your chest into your arms, arch your back and contract your belly as you lift your eyes and tailbone up toward the ceiling. Exhale, twist your spine toward the sky, draw your navel toward your back, tuck your tailbone down, and look down at your thighs. Continue alternating between these two positions for 30 to 60 seconds.

2. bird dogs

From the same position (shoulders over wrists, hips over knees), contract your belly to keep your back flat like a table. Then, without moving your torso, stretch your right leg back and your left arm forward until both are parallel to the ground. Then bring the elbow and knee of your extended limbs together under your stomach, as you twist your spine toward the ceiling, looking toward your navel. Return to full extension and repeat four more times before switching sides.

3. Down Dog to Up Dog

From your kneeling position, tuck your toes in and lift your hips back, keeping your arms straight and lowering your chest toward the floor. On an inhalation, roll forward into a plank position with your wrists directly below your shoulders and your knees off the ground. Keep your core engaged as you lower your hips and legs to float off the ground and press your chest through your arms, arching your back. Use the strength of your abdomen to press back into Downward Facing Dog. Repeat for 30 to 60 seconds.

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