Your Summer Mobility Check-In 🌞🧘♀️
Has your summer been filled with travel, fun, or just hanging out - maybe sitting by the beach or poolside for a little bit too long? Or maybe you’ve been binge-watching a new show or working longer hours in front of the computer. If so, your hips, back, and neck might be tighter than usual and they’re begging for some movement.
This is your official Summer Mobility Check-In. 💪
Here are 5 simple, yoga-based mobility movements to help you release tension and feel better in your spine, hips, and shoulders - so you can stay active and pain-free all summer long.
1. Cat-Cow Flow (Spinal Mobility & Posture Reset)
How to do it:
Start on all fours with hands under shoulders and knees under hips.
Inhale: drop your belly, lift your chest, and tilt your pelvis up (Cow).
Exhale: round your spine, tuck your chin and tailbone (Cat).
Flow slowly with your breath for 8 - 10 rounds.
Why it works: This flow gently mobilizes every segment of your spine - from your neck down to your low back. It’s perfect after a long car ride, flight, or day sitting at your desk.
What you’ll feel: A warm, fluid stretch through the spine that relieves stiffness and reactivates postural muscles. You’ll feel more upright and loosened up almost instantly.
2. Child’s Pose with Prayer Stretch (Spine + Shoulders)
How to do it:
Kneel on the floor, big toes together, knees apart.
Sit your hips back toward your heels.
Reach both arms forward, palms together like you’re praying.
Sink your chest toward the floor, keeping arms overhead. Hold for 30 - 60 seconds.
Why it works: This stretch opens the upper back and shoulders while gently decompressing the spine. It’s also calming for your nervous system.
What you’ll feel: A deep stretch through your lats, shoulders, and mid-back. You’ll feel lengthened, relaxed, and more mobile overhead - great for posture and breathing.
3. 90/90 Hip Rotations (Hip Internal + External Rotation)
How to do it:
Sit with one leg in front bent at 90°, and the other behind you also at 90°.
Keep your chest tall and square.
Slowly rotate side to side, moving through both hips.
Perform 6 - 10 controlled reps per side.
Why it works: This movement targets the rotational mobility of your hips - key for squatting, walking, and even low back health. It’s great for undoing hours of sitting.
What you’ll feel: A targeted stretch deep in the hips. You may notice improved ease in standing, walking, or getting up and down off the floor.
4. Supine Windshield Wipers (Low Back + Core Activation)
How to do it:
Lie on your back with knees bent and feet flat, arms out wide.
Slowly drop both knees to one side, then the other, like windshield wipers.
Keep shoulders grounded and move with control. Do 10 - 12 reps total.
Why it works: This stretch gently rotates the lower spine and hips, helping release tension and activate the core in a gentle, controlled way.
What you’ll feel: More freedom in your lower back and hips, with improved range of motion and less tightness after sitting or traveling.
5. Wall Shoulder Mobility Stretch (Overhead Reach)
How to do it:
Stand facing a wall. Place your hands high on the wall, palms flat.
Step back slightly and press your chest down and hips back.
Hold for 30 seconds, breathing deeply.
Why it works: This position stretches the lats, chest, and shoulders - essential for overhead mobility and posture. It also helps correct slouching and rounded shoulders.
What you’ll feel: An opening through the front of your shoulders and chest, better posture, and improved ability to reach or lift overhead.
Ready to Take It a Step Further?
These stretches are a great place to start - especially if you’ve been feeling stiff, sluggish, or like your body just isn’t moving like it used to. But if you're unsure where to begin, or you feel like you need some extra help unlocking your full mobility…
👉 Let’s book your next adjustment or mobility check-in. We’ll assess where your body needs support, get things moving again, and give you a personalized plan to feel your absolute best this summer.
