Day 3: Move Freely
The 7-Minute Mobility Flow
Set aside time to complete the guided mobility workout!
If you don’t have time for the full routine, try this quick 3-move mobility check-in:
1. Cat-Cow (1–2 minutes) – Loosens the spine and improves posture
2. World’s Greatest Stretch (1 minute each side) – Opens hips, hamstrings, and thoracic spine
3. 90/90 Hip Stretch (2 minutes) – Unlocks hip rotation and relieves lower back tension
Tip: Don’t rush. Mobility isn’t a race, it’s a conversation between you and your body.
Courtesy of Men’s Health
Click here for a how-to guide!
Courtesy of Peloton
Click here for a how-to guide!
Family-Friendly Twist: Move Like Animals
Turn mobility into a playful game with kids (or by yourself—no judgment!):
Bear crawl across the living room
Crab walk in the backyard
Frog hops from one side of the kitchen to the other
Flamingo balance on one leg
Let kids make up new animals. Movement should feel joyful, not rigid. That’s mobility in action—freedom without fear.
Mobility reminds us that movement is a gift that we get to keep unwrapping over and over again.
Every gentle twist, stretch, or reach you practice today is an investment in tomorrow’s freedom. You're protecting your independence. You’re honoring the miracle of a body that can still move and choosing to move it with love.
So roll your shoulders, circle your wrists, bend your knees. You’re not just stretching muscles —You’re stretching your potential.
“The stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.”
— Bruce Lee