If your body has been craving movement that feels supportive, effective, and not overcomplicated, this full body spinal mobility flow is a great place to land.
This floor-based practice blends mobility and strength to help your spine move through multiple directions — flexion, rotation, and extension — while encouraging your hips and shoulders to work with the spine instead of against it. The result is movement that feels organized, steady, and surprisingly satisfying.
Everything is done on the floor, making this flow approachable while still offering depth if you want it.
What This Mobility Flow Works On:
- Spinal mobility through flexion, rotation, and extension
- Hip flexor strength and stretch
- Shoulder stability and range of motion
- Oblique engagement during controlled twisting
- Coordinated, multi-planar movement that helps the body feel more adaptable
Rather than isolating one area, this flow connects the dots — which is often what helps the body feel better overall.
What Makes This Mobility Flow Different:
This isn’t about chasing a deep stretch or forcing shapes.
The movement builds gradually from a seated pike position into spinal flexion and rotation, then layers into a supported backbend option inspired by Wild Thing. Each phase gives your body time to organize, adapt, and respond.
By moving the spine in multiple directions, this flow supports healthier use of fascia and encourages strength within your available range — which tends to feel much better long-term.
Movement Notes & Tips:
Keep these cues in mind as you move:
- Light core engagement is encouraged to support the low back
- Stay out of pain. If something feels sharp, pinchy, or uncomfortable in a way that doesn’t feel helpful, ease off or choose a smaller version of the movement.
- As you round forward, look toward your belly button, letting the forehead move toward the knees
- Use your breath to support the movement — breathing freely helps it feel fuller and less forced
- If the backbend bothers your wrist, you can lower down onto your elbow instead
- Your movement may look different than mine — do what feels best for your body
There’s no “right” version here, only an effective one for you.
Who This Practice Is Perfect For:
This practice is great if you:
- Feel stiff through your back, hips, hamstrings, or shoulders
- Want mobility that also builds strength and stability
- Prefer floor-based movement over standing flows
- Appreciate clear, intentional pacing
- Want movement that supports everyday function, not just flexibility
You don’t need extreme range of motion here. The focus is on how you move, not how far you go.
This is the kind of movement you can return to again and again — adaptable, supportive, and meant to meet you where you are. Take what feels useful, leave the rest, and let your body guide the process.
Move smart. Feel good. Stay strong.
🔗 Try my other mobility focused classes:
Reclined Karate Chop
7-Minute Lower Body Mobility Routine
Pancakes & Waffles