As a functional medicine practitioner, I often remind patients that movement is medicine. While we focus heavily on root causes like inflammation, gut health, and hormonal imbalances, we can’t ignore the mechanical environment of the body—and how mobility and flexibility directly impact pain, posture, stress levels, and even organ function.
This Stretch + Mobility Flow is a gentle, structured sequence you can do daily—or between work sessions—to loosen your joints, unwind stored tension, and realign your body.
The Flow (Repeat 2x)
Each move: 60 seconds
Tip: Move slowly, breathe deeply, and listen to your body.
1. Cat-Cow Stretch (60 sec)
How: Start in a tabletop position. Inhale to arch your back, lifting your chest and tailbone (Cow). Exhale to round your spine, tucking chin to chest and drawing your belly in (Cat).
Benefits: Improves spinal mobility, reduces tension in the back, stimulates the vagus nerve, and promotes parasympathetic (calming) nervous system activity.
2. World’s Greatest Stretch (Alternating – 60 sec)
How: Step into a deep lunge with one foot forward, hand inside the foot, and opposite hand reaching up to the sky. Alternate sides.
Benefits: Opens hips, thoracic spine, and shoulders in one dynamic movement. Helps restore full-body mobility and is particularly useful for those who sit most of the day.
3. Hip 90/90 Transitions (60 sec)
How: Sit on the floor with both knees bent and feet in front of you. Let your knees fall to one side, forming 90-degree angles at both legs — one in front, one behind. With a tall spine, slowly rotate your legs to the opposite side, switching the position. Keep movement smooth and controlled.
Benefits: This drill targets deep hip muscles, improving joint health, flexibility, and rotational control — key for reducing lower back tension and improving posture and balance.
4. Thread the Needle (Each Side – 60 sec total)
How: From tabletop, reach one arm underneath the body, resting your shoulder and ear on the mat. Hold and breathe.
Benefits: Targets the upper back and shoulders, encourages spinal rotation, and helps release deep fascial tension in the upper body.
5. Downward Dog to Cobra Flow (60 sec)
How: Start in Downward Dog, shift forward into Cobra or Upward Dog, then slowly return. Repeat.
Benefits: Combines spinal extension with hamstring and calf release. Mobilizes the spine, opens the chest, and decompresses the lower back.
The Bigger Picture: Why It Matters
In functional medicine, we view health as an interconnected system. Limited mobility in the hips can lead to back pain. Chronic muscle tension can elevate cortisol and contribute to fatigue. Poor posture can even impact digestion and breathing patterns.
This flow isn’t just about flexibility—it’s about restoring balance to your nervous system, preventing injuries, and improving the way you move through life.
Pro Tip:
Breathe deeply into each stretch. Try inhaling for 4 counts, exhaling for 6. This helps reset the nervous system and deepens the stretch safely.
Final Thoughts
You don’t need fancy equipment or a full hour to care for your body. Just 10 intentional minutes can leave you feeling more open, relaxed, and grounded. Use this flow as a daily reset, a warm-up, or a wind-down before bed.
Let your movement be a form of medicine.
