{"success":true,"data":{"id":29,"provider":"youtube","provider_video_id":"S6SZUmvGU4k","collection":"workouts","title":"8 Minute Full Body Mobility Routine","creator":"Juice & Toya","creator_url":"https:\/\/www.youtube.com\/@JuiceandToya","source_url":"https:\/\/www.youtube.com\/watch?v=S6SZUmvGU4k","media_path":"media\/workouts\/juice-and-toya\/S6SZUmvGU4k.mp4","thumbnail_path":"media\/thumbnails\/S6SZUmvGU4k.jpg","transcript_path":"media\/transcripts\/S6SZUmvGU4k.txt","transcript_text":"We interrupt our program to bring you this important message. What's up, everyone? Welcome back to another video on Juice Centoya. Hey, welcome back. Today we're going to take you all through a quick mobility stretch that you can do daily to help open up the entire body. Oh, yeah, so we're gonna roll right into it. All right? So we're gonna start with the upper body. You can do this in a kneeling position or you can do this standing, whatever's comfortable. We're gonna start doing arm circles. So we'll go backwards, have our palm face in our body. We'll open, rotate, and then bring that hand back in. All right? If you have a wall, you can actually do this against a wall, I personally think is a little bit more effective, you can stay in line with the wall, open, rotate, and back down. Okay, so we'll do about three to five reps each. The big key is, you don't want to turn. and turn. Yeah, you want to try to keep your body square as you rotate. And then we'll do the same thing going the opposite way. So if you don't have a wall, you can keep your hand here in your pack, just to help you to stay in line so you're not rotating and opening up. Oh, yeah. All right, we'll shift to the other side. Okay, so I'll just turn around here. Same thing. Going backwards. Open, rotate. You might find that one side may be a little tighter than the other. That'll just tell you to spend a little bit more extra time. So if you need to do so, pause the video. Yep. Do a few extra rips. All right, now we'll go forward, same thing, while I'm facing the body. Open, rotate, away, then back inside. All right, one more. All right. Ain't good. Okay, so now we're gonna lay face down on our stomach. Alright. And what we're gonna do here is open up the shoulders and the chest a little, all right? So we're gonna start with arms extended in front of us. We're gonna lift up, keeping that core engaged, and we're gonna rotate the arms back to where your palms are now facing the ceiling. Yes. I'm gonna try to reach up your back as far as you can, keep those elbows high. Yep. Okay? Core engage, squeeze the glutes. We'll open, rotate. Palms are now facing down. Arms are back in front. Yes. So you'll know how mobile you are based on how high you can keep those hands above the ground, okay? You feel like you can't get a lot of lift. All right? This is a mobility exercise that you want to do pretty often. All right, we'll do one more here. Good. And then open. Rotate. And down. All right. Cool. All right, now we're gonna get into the hips, all right? So we're gonna get into a tabletop position. All right, we're gonna tuck our heel to our butt the entire time that we're doing this, all right? So we're gonna extend out into like a donkey kick. We'll open, rotate and make a big circle. So we're just drawing a circle with our knee. Yep. You want to keep your core engaged here as well, so that you're not opening as you come across. Yep, and a big key here as you open. Try not to shift that hip to the side. Try to keep it nice and tall. That way, you know what your true mobility is. All right, now we're gonna go the opposite way. You'll extend out into a fire hydrant. Then draw the circle backwards. Same thing, opening up in the hips. You want to make this a little bit more advanced. You can kind of do leg circles with your leg straight out, okay? And you can do big circles just like that. All right, now we're gonna go to the other side. same thing. We're gonna start a donkey kick. Draw that circle out. Really try to breathe through these. It'll help your body relax. You get your max range of motion here. All right, now we're gonna go the opposite way. Good. Cool. All right. All right. All right, so now we're gonna go back lying on our back. Okay. All right, so we're gonna do big, open hip rotations, okay? So this will also open up the hamstrings. Yep. We go as far as we can up, we'll rotate out. and then rotate back around. All right? So just like the hip, stretch, or mobility stretch, same thing, here with a straight leg. All right. Now we're gonna do the same thing, the opposite direction, all right? Out. Bring it up. And down. So if you have super tight hamstrings, all right? This might be a little bit more difficult, but try to do it as best you can to really open up the hip. All right, now we're gonna do the same thing on the opposite side. We'll start up and drop out. And around. Might feel a few cracks of pops in the hip. All right, never gonna be the opposite direction. Out, up. Okay, one more. Okay. Cool. Now we're going to get into the T spine a little, all right? So we're gonna flip it back over, get back into all fours. All right, so we're gonna start with the right side. We're gonna thread the needle, go underneath that left arm, try to reach that shoulder towards the ground. All right, and then we're gonna rotate open. So this is just opening up the upper spine. This is great, especially if you have a lot of lower back issues. A lot of times it's due to just having a stiff upper back. If you loosen up the T spine. It'll take a lot of pressure off your lower back. Yes. We'll do one more on this side, we'll do the same thing on the other side. Okay. So, again, if any of these feel really good and you need to do them a little longer, just pause the video, go through those a few more times. Yep. Reach through, thread the needle. Big open rotate, core tight. Last one, we can reach through. All right. And then the last stretch, we are going to end on our back. Okay, so we're gonna get into the puriformis or outside of the glute there. Oh, yeah. So we'll rotate the left leg over right. All right? So we want to try to pull that knee down to the floor, okay? And then we're gonna open and rotate with that left arm. Okay? So we're gonna make this active. We'll open, or we'll close, and then we'll open away from that leg. Okay? Still applying pressure to that knee, and keep that bottom leg as straight as you can. Yep. Okay, so you should feel a nice mobility and stretch through the upper back, and then also in that pure performance and that glute hip there. All right. All right, now we're gonna switch. We're gonna cross that right leg over the left. Same thing, try to pull that knee. Good, and then open up with the right arm. Again, this is very important to breathe, especially through this one. Open rotate. Take a big exhale, now help your body relax into it. Last one. All right. All right. I'm ready to work out now. Yeah, so this is, again, like you said, he's ready to work out. You can do this before workout. It's just nice to open you up. You can do this before bed, or after a long day of sitting, it's just gonna help, get some blood flowing, and open up the body. Oh, yeah, so if you like this mobility routine, please give us a thumbs up. Also, go check out some of our other stretches on the channel. We have upper body, lower body, we have... No body. Full body, everything you need to stay open and loose, all right? We thank you for joining us, and we'll see you. We'll see you on the next one.","category":"mobility","equipment":"none","duration_minutes":9,"license":"Personal use \u2014 respect creator copyright; link to originals in app","metadata":{"hosted":true},"created_at":"2026-06-08T03:33:07+00:00","updated_at":"2026-09-25T09:00:06+00:00"}}