If you like mobility work that actually builds strength while you’re moving, this one’s for you.
This Functional Mobility Flow for Hips, Shoulders & Core is a short, floor-based practice that blends strength and flexibility into one continuous sequence. It’s Pilates-influenced, fully follow-along, and designed to help your body feel more supported, coordinated, and capable — not just “stretched.”
You’ll work from a side-lying position into seated rotation, using your own body weight and a simple prop to increase leg activation and stability.
What Makes This Mobility Flow Different:
This isn’t passive stretching.
Every transition asks your muscles to do something.
Instead of chasing range of motion, this flow focuses on:
- Strength through movement
- Control while changing positions
- Stability as the hips and shoulders work together
That’s the sweet spot where mobility = strength + flexibility.
Movement Notes & Tips:
- You can stay resting on the side of your hip instead of lifting into a full side plank if you want less intensity.
- A fitness ball is used to activate the hamstrings, but a pillow, foam roller, or any object you can hold in your knee pit works just as well. Size doesn’t matter.
- During the clamshell, any part of the feet can touch — what matters is that they stay connected.
- You’ll notice my dancer habits (yes, the pointed feet 😄). It’s optional, but pointing can add extra lower-leg and foot engagement if you want it.
- Core engagement is key for stability, so stay gently active through your center as you move.
Who This Practice Is Perfect For:
This practice is great if you:
- Enjoy floor-based movement
- Want mobility that feels purposeful, not floppy
- Like strength and flexibility working together
- Prefer short, efficient mobility sessions you can return to often
You don’t need fancy equipment or a huge space — just enough room to move on the floor.
What This Practice Helps With:
- Hip mobility with active muscle engagement
- Shoulder and upper-body support during floor work
- Core stability for smoother transitions
- Coordination between the lower and upper body
This flow packs a lot into just a few minutes. It’s the kind of practice that feels different each time, depending on how much control and intention you bring to it.
Save it, revisit it, and let it support stronger, more confident movement over time.
Move smart. Feel good. Stay strong.
🔗 Try my other mobility focused classes:
Reclined Karate Chop
7-Minute Lower Body Mobility Routine
Pancakes & Waffles