The Fit Zone Mobility Flow

Mobility is your ability to move your joints through their full, controlled range of motion.
This flow keeps your body feeling capable, fluid, and resilient - especially in midlife.

Move slowly. Control the range. No forcing.

Aim for 5-15 minutes of mobility work a few times per week.

How to Use This Flow

  • Perform daily or before workouts

  • Move with your breath

  • Each movement: 5–8 slow reps

This is not cardio. It is preparation and maintenance.

1. Cat–Cow

  • Hands and knees

  • Inhale: arch spine, lift chest

  • Exhale: round spine, tuck chin

Purpose: Improves spinal mobility and warms the nervous system.

2. Thoracic Rotation Quadriped

  • Start on all 4’s

  • One hand behind head

  • Rotate elbow toward ceiling

  • Keep hips stable

Switch sides.

Purpose: Restores upper-back rotation and posture.

3. Hip Mobility Windsheild Wipers

  • Lay on your back - pull knees into chest

  • Slowly rock the hips side to side, pausing at the bottom

  • Switch directions

Purpose: Lubricates hip joints and improves gait.

4. World’s Greatest Stretch (Modified)

  • Step left foot forward into a low runner’s lunge

  • Reach to the floor with right hand

  • Reach left arm overhead and rotate making big circled

  • Keep movement slow and controlled

Switch sides.

Purpose: Improves hips, spine, and shoulders simultaneously.

5. Ankle Mobility Rocks

  • Half-kneeling position

  • Gently rock knee forward over toes

  • Keep heel down

Switch sides.

Purpose: Supports balance, walking mechanics, and knee health.

Progress slowly.

Mobility and balance are not extras.
They are how you stay active, independent, and confident long-term.

A few minutes, done often, matters more than intensity.