14 Minute Daily Mobility Routine for Beginners | Follow Along to Stay Flexible Every Day

Start your day with this 14-minute daily mobility routine — a powerful mobility workout that helps you stay flexible every day. This follow-along session features targeted mobility exercises that relieve tension, restore movement, and boost how you feel fast.

Whether you're new to movement or refining your flow, this mobility training for beginners is perfect for all levels. It’s a game-changing flexibility workout you can easily fit into your and to support your overall well-being.

Timestamps:

00:00 - Intro
00:10 - Cat-Cow
01:20 - Quadruped Spinal Circles
02:30 - Kneeling Leg Rotations (Side One)
03:35 - Kneeling Leg Rotations (Other Side)
04:40 - Seated Hip Opener (Side One)
05:50 - Seated Hip Opener (Other Side)
07:00 - Shoulder Rotations
08:05 - Thread the Needle (Side One)
09:10 - Thread the Needle (Other One)
10:20 - Modified Sissy Squat
11:30 - Noodle
12:40 - Child’s Pose