Workouts · Mobility

Quiet Floor Reset

Mobility · 10 min · 6 moves · no equipment

An easy session for a recovery day.

The workout

1. Neck Half-Circle Release

   2 × 6 reps each direction · 15 s rest

   Slowly roll your ear toward your shoulder and around in a gentle half-circle, avoiding tipping the head fully back.

   Works: neck, upper traps

2. Seated Cat-Cow Sway

   2 × 8 breaths · 15 s rest

   Sit cross-legged, hands on knees, arch and round your spine slowly in sync with your breath.

   Works: spine, core

3. Thread the Needle Rotation

   2 × 6 reps each side · 20 s rest

   From all fours, slide one arm under the opposite arm, letting your shoulder and gaze follow gently.

   Works: upper back, shoulders

4. Kneeling Hip Flexor Melt

   2 × 30 s each side · 15 s rest

   Kneel in a low lunge, tuck the pelvis slightly and sink hips forward until you feel a gentle stretch in front of the hip.

   Works: hip flexors, glutes

5. Supine Figure-4 Rock

   2 × 30 s each side · 15 s rest

   Lying on your back, cross ankle over opposite knee and gently rock side to side to open the hip.

   Works: glutes, hips

6. Slow Ankle Circles

   2 × 8 reps each direction · 10 s rest

   Seated, lift one foot and draw slow circles with the ankle, keeping the movement controlled.

   Works: ankles, calves

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More mobility workouts

• Bench Mobility Flow 10 min · no equipment
• Pull-Up Bar Mobility Break 10 min · pull-up bar
• Rainy Day Recovery Reset 10 min · dumbbells
• Slow Morning Mobility Wake 8 min · dumbbells

Also in: No-equipment workouts · Home workouts · Short workouts, 15 minutes or less

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