If your hips feel tight, your lower back feels stubborn, or stretching alone doesn’t seem to make much of a difference, this practice offers a different approach.
This 10 minute seated mobility routine focuses on building lower back and hip mobility through strength and control, not just flexibility.
Pushing the range of motion is not the goal — it’s to create movement your body can actually use in everyday life
The entire flow stays close to the floor and uses simple props (a small fitness ball and two blocks), making it accessible while still effective.
What This Mobility Practice Focuses On:
The majority of this flow targets the hips, while also supporting movement through the spine and even offering a bit of bonus ankle mobility along the way.
You’ll work on:
- Lower back and hip mobility
- Improving hip range of motion without forcing stretches
- Core and glute strength for mobility support
- Creating more controlled movement through the spine
- Building a foundation that supports confidence with floor-based movement
This isn’t passive stretching. It’s intentional mobility work designed to help your body feel more supported, stable, and capable
What Makes This Practice Unique:
Many mobility or flexibility videos focus on how far you can stretch. This one focuses on something different:
Can you control your movement?
By working seated with props, the practice:
- Encourages strength alongside flexibility
- Keeps you grounded and supported while working a wider range of motion
- Emphasizes quality of movement over depth
- Prioritizes sustainability and long-term progress
It’s a great option if you’re tired of feeling like you’re stretching all the time without seeing meaningful changes in how your body actually moves.
Notes & Tips to Keep in Mind:
A few simple ways to make this video more accessible:
- No small fitness ball? Use a pillow or rolled-up towel instead.
- Sensitive knees? Add extra cushioning (like a folded blanket) under you.
- Do what you can with what you’ve got. Every body’s range of motion looks different, and that’s exactly how it should be.
This practice is meant to support your body, not force it.
Who This Video Is For
This seated mobility flow is especially helpful if:
- Your hips or lower back often feel stiff
- You want to improve mobility without getting up to standing
- You’re looking for movement that supports healthy aging
- You prefer a calmer, more intentional approach to mobility
- You want options that meet your body where it is today
You don’t need extreme flexibility to benefit. The focus is on building awareness, strength, and usable range of motion over time.
Small, consistent mobility work adds up. It often looks subtle, but it shows up in the moments that matter—getting off the floor with more ease, moving without hesitation, and feeling more at home in your body over time.
Move smart. Feel good. Stay strong.
🔗 Try my other mobility focused classes:
Pancakes & Waffles
The Hip Hammy Hustle
7-Minute Lower Body Mobility Routine