Instagram story viewer> @over50mobility> Posts

Over 50 Mobility

@over50mobility

850

followers

965

following

📃Certified Yoga Instructor & Movement Educator
🫆Founder:On-Demand Mobility Method
🤝1:1 Training
🏋‍♀️36 Yrs in Fitness
🌱40+Yr Vegan
🛐Christian

POSTS STORIES REELS TAGGED

Download All

Beginner Mobility After 50 | Chair Variations for Tight Hips, Stiff Backs & Better Balance

If you've ever thought...
"I could never do that."
This video is for you.

If getting down to the floor feels intimidating...

If your hips feel tight...
If your lower back feels stiff...
If your balance isn't what it used to be...
You belong here.

Every movement in this video begins with a chair variation so you can build confidence before progressing to the floor version.

Mobility isn't about being flexible.

It's about giving your body movement options so everyday life feels easier—walking, bending, reaching, getting on and off the floor, and simply moving with more confidence.

Every advanced movement starts with a first step.
Start where you are.

Your future self will thank you.

🔥1:1 Mobility Training
&
🎦 On-Demand Custom Mobility Method
*Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

🩺 Always consult your healthcare professional before starting any new exercise program.

#Over50Mobility #BeginnerMobility #MobilityAfter50 #ChairExercises #FunctionalMovement HipMobility BalanceAfter50 HealthyAging MoveBetter MindBodyConnection by @over50mobility

40

31

2 months ago

Thoracic Spine Rotation & Shoulder Mobility

🧘‍♀️Exercise:
This is a classic Thread the Needle, but with an added rotational flow.

* Gentle doesn't mean ineffective. Slow & in control is the goal!

🧘‍♀️From all fours, thread one arm under the body while the opposite arm reaches upward, opening the chest. Lower that hand, then rotate the threaded arm up toward the ceiling. Alternate sides.

✨️Benefits
• Improves thoracic spine rotation
• Opens chest and shoulders
• Builds core stability in rotation
• Enhances coordination and control
• Supports healthy fascia

🎦Custom On-Demand Mobility Method:
💪Tag me in 3-7 Mobility movements from my vidoes & I will make a custom follow along video for you.
🔥1:1 Mobility training by video call.

✨️Please join my mobility and wellness journey. Let's not get trapped in our aging bodies!

#Over50Mobility
#mobilityflow
#hipmobility #functionalfitness #bodyweighttraining by @over50mobility

93

19

6 months ago

🧘‍♀️This mobility movement opens the hips, spine, and deep fascia through a safe cross-body reach.

🧘‍♀️The beginner version is done seated on a chair—secure, stable, and perfect for stiff bodies.

🧘‍♀️The advanced version in the small window shows the same pattern from a full deep squat for a deeper release.

🧘‍♀️These movements help restore natural human mobility that machines alone can’t train.”

💪1. Seated Cross-Body Ankle Grab Stretch
A gentle seated mobility move that frees the hips, lower back, and fascia.

*Sit securely, grab the opposite ankle, and lift the other arm to open the chest and rotate your spine safely.”

💪2. Deep Squat Cross-Body Reach Stretch
“A full-body fascia stretch done from a deep squat for more advanced mobility. The cross-body reach improves hip rotation, balance, and natural movement patterns.”

#functionaltraining
#mobilitymatters
#Over50mobility
#healthyaging
bodyweightexercises
#you are enough
somatic healing
vegan athlete by @over50mobility

85

11

7 months ago

Dynamic Pigeon Mobility Flow

✨️Mobility isn't stretching—it's strength in motion.

🧘‍♀️Dynamic Pigeon Ground Flow moves from 3-Leg Dog into Pigeon and *and optional forward hinge, swings the back leg through into a toe tap, rotates into Wild Thing, adds a controlled hover, then returns to Down Dog with a knee tap before repeating on the opposite side.
💪 3–4 sets of the entire flow, both sides.

👇▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🔗 Link to video in my Bio.
🧘‍♀️ Flow with me

✨️ Benefits: • Trains hip rotation under control
• Connects the spine, shoulders and hips
• Builds strength through transitions
• Challenges coordination and balance
• Develops ground-movement control.

My How-To Follow-Along videos use 'conditioning practice' as a way to use repetition to give your body time to learn the pattern, improve coordination and build muscle memory.

No rushing.
Own every transition.

This isn't just a workout.
It's movement practice.

Move slowly. Stay mindful.

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
&
🎦On-Demand Custom Mobility Method
*Tag me in 3–7 mobility movements from my videos and I'll design a personalized follow-along mobility flow around your mobility goals and abilities.

🔖Please subscribe and join my mobility & wellness journey.
Let's not get trapped in our aging bodies.

⚠️ This flow places significant demands on the hips, shoulders, wrists, spine and core.
Modify the range or skip any portion that isn't appropriate for your current ability.
Never force a movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#HipMobility #GroundMobility #MobilityTraining #FunctionalMovement #Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

3

0

an hour ago

Train Rotational Mobility, Coordination, & Ground Control

🧘‍♀️Stiff hips, tight shoulders, or limited rotation can make everyday movement feel less fluid.

🧘‍♀️This continuous movement pattern challenges rotational mobility through the shoulders, thoracic spine, hips, and surrounding fascia while also training balance, coordination, core control, and whole-body stability.

🧘‍♀️The sequence moves from Downward-Facing Dog into Chaturanga, Wild Thing, Fallen Star with a controlled hip dip, Side Plank, Lunge, Gate Pose, and back to Downward-Facing Dog.

👉▶️ Come flow with me.
🔗 Link in bio: How-To Follow-Along uploaded to my FREE YouTube Channel.

✨️Rather than isolating one joint or muscle group, this is an integrated movement pattern that asks your body to coordinate mobility and stability at the same time.

The goal isn't to force a deeper range.
It's to develop control and strength within the range your body currently has.

This isn't just a workout. It's movement practice.

Move slowly. Stay mindful.

Mobility is for everybody....Every Body.
🔥1:1 Mobility Training
&
🎦 On-Demand Custom Mobility Method:
*Tag me in 3–7 movements from my videos/page and I'll create a personalized follow-along mobility flow designed around your goals, movement limitations and current ability level.

🩺 Always consult your healthcare professional before starting any new exercise program.

⚠️ These movements place increased demand on the shoulders, wrists, hips, spine, and core. Avoid this routine if you have a significant injury, recent surgery, or if these movements increase your pain. Never force a movement.

#Over50Mobility #MobilityTraining #MobilityAfter50 #RotationalMobility #HipMobility ShoulderMobility FunctionalMobility MovementPractice MobilityForAdults by @over50mobility

13

4

2 days ago

Build Ground Mobility With This Scorpion Flow

✨️Ground mobility asks your body to do something traditional strength training often doesn't: shift weight, rotate, change levels and coordinate multiple joints while moving continuously through space.

🧘‍♀️Begin in Down Dog and transition into Scorpion, move through the Kick Through, return to Scorpion, then Kick Through again before transitioning into Crab.
From there, you have two levels.
Level 1: Stop at Crab, then flip back to your starting position.
Level 2: Add opposite-hand-to-opposite-toe touches from Crab before flipping back to the start.
*Repeat on opposite side.

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

🧘‍♀️You're combining hip mobility, shoulder stability, spinal rotation, core control, coordination and ground-transition ability in one continuous movement pattern.

This isn't just a workout.
It's movement practice.

Move slowly. Stay mindful.

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method
Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

⚠️ This movement requires weight-bearing through the hands and shoulders, hip rotation, core control, coordination and the ability to transition between multiple ground positions. *Modify the range or use Level 1 if Level 2 isn't appropriate for you.

⚠️Never force a movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#MobilityTraining #GroundMobility #HipMobility #ShoulderMobility #FunctionalMovement HealthyAging Over50Fitness Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

14

4

5 days ago

Build Hip Rotation & Control With 90/90 Mobility Flow

✨️Hip mobility isn't just about how far you can move.
It's about whether you can control that range.

🧘‍♀️Begin seated in 90/90. Bring one elbow toward the outside of the opposite thigh, brace through that arm and mindfully arch your torso up before returning down with control.
Then windshield-wiper your legs into the opposite 90/90 position and repeat the pattern on the other side.

🧘‍♀️You're combining hip rotation, active mobility, core control, shoulder stability and mindful spinal movement in one controlled pattern.

👉▶️ How-To Follow-Along Conditioning Practice Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

Click ▶️ For How-To Follow-Along Conditioning Practice.
🫶Come Flow With Me!

This isn't just a workout.
It's movement practice.

Move slowly.
Stay mindful.

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method:
*Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

⚠️ This movement requires hip rotation, controlled spinal extension, core engagement and upper-body support through the braced arm. Modify the range or skip any portion that isn't appropriate for your current ability.

Never force the movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#HipMobility #MobilityTraining #FunctionalMovement #CoreStrength
#Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

13

0

6 days ago

Ground Mobility Flow | Deep Squat, Hip & Thoracic Rotation

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

💪Your workout may make you strong.
🧘‍♀️But can you control your body through advanced ground transitions?

✨️This advanced mobility flow combines strength, mobility, balance, coordination and rotational control into one continuous movement pattern.

The sequence moves through:
• Deep squat
• Plank
• Runner’s lunge •Thoracic rotation
/ Reverse thoracic rotation
• Deep side lunge
• Hover transition
• Return to deep squat

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
🎦 On-Demand Custom Mobility Method: *Tag me in 3–7 movements from my videos/page and I’ll create a personalized follow-along mobility flow designed around your goals, movement limitations and current ability level.
⚠️ Advanced movement requires control.

⚠️Never force a range of motion or push through pain.

🩺Consult your physician or qualified healthcare professional before beginning a new exercise program.

#Over50Mobility #AdvancedMobility #GroundMobility #MobilityTraining SomaticMovement VeganAthlete
YouAreEnough by @over50mobility

13

4

8 days ago

Build Hip Mobility, Strength & Gain Ground Control

✨️If getting down to the floor and back up feels harder than it used to, stretching alone may not be enough.

🧘‍♀️Begin in Gate Pose, brace one hand down and transition to sitting as the extended leg sweeps straight in front of you. Plant the foot of the bent leg, press into the ground and lift your hips, lower with control, then sweep the straight leg back around and transition into Gate Pose.

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🧘‍♀️Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

🧘‍♀️You're combining hip mobility, hip strength, core control, shoulder stability, coordination and ground-transition ability in one continuous movement pattern

Slow it down. Learn the transition.

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method:
~Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

🩺 Always consult your healthcare professional before starting any new exercise program.

#Over50Mobility #YouAreEnough #SomaticMovement #VeganAthlete #MobilityTraining by @over50mobility

11

2

9 days ago

Stiff Hips? Build Hip Mobility, Core Strength & Ground Control

Getting up and down from the floor isn't just about strength or flexibility.
Your body has to coordinate the two.

🧘‍♀️This challenging ground-mobility pattern starts on your belly. Bring one foot across to the opposite side of the other leg, come up onto your butt and connect the opposite elbow to the knee before leaning back down.
Repeat that same movement a second time, but this time add the controlled thrust before returning to your belly.
*Then switch sides.
*6-8 Reps 1-3 Sets

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

You're combining hip mobility, rotation, core control, coordination and the ability to transition between the floor and sitting without simply moving in one predictable direction.

This isn't just a workout.
It's movement practice.

Move slowly.
Stay mindful.

Mobility is for everybody... Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method
*Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

⚠️ This movement
requires hip mobility and rotation, core control, coordination and controlled transitions between prone and seated positions. The thrust adds additional strength and stability demands.
Modify the range or skip any portion that isn't appropriate for your current ability.

Never force a movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#HipMobility #MobilityTraining #CoreStrength #GroundMobility #FunctionalMovement HealthyAging
Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

14

2

11 days ago

Improve Hip Mobility & Rotation With Ground Control Movement Patterns

🧘‍♀️This continuous ground-mobility pattern starts standing and moves into a deep side lunge before transitioning all the way down to the floor.
From the floor, place your hands beside the straight leg and floss that leg upward toward the sky, similar to a standing split. Thread the leg back through, re-engage and shift through center into the opposite side.
*For an added challenge, drop the knee after sitting down to create additional hip rotation before continuing into the leg floss.

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

You're asking your hips, core, shoulders and spine to work together while you shift weight, rotate, change levels and move between standing and the floor.

That's the part of mobility we can lose when we only practice isolated stretches or predictable movements.
Being able to move from standing to the floor, rotate through your hips and come back into movement is one of them.

This isn't just a workout.
It's movement practice.

Move slowly.
Stay mindful.

Mobility is for everybody.... Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method
*Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

⚠️ This movement requires deep hip mobility, hip rotation, hamstring flexibility, core control, shoulder stability and the ability to transition safely between standing and the floor. The leg-flossing portion also requires significant range of motion. Modify the depth and range or skip any portion that isn't appropriate for your current ability.

Never force a movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#HipMobility #MobilityTraining #FunctionalMovement #HipFlexibility #GroundMobility HealthyAging
Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

11

5

12 days ago

Stiff Hips After 50? Build Core Strength & Hip Rotation With Ground Movements

🧘‍♀️This challenging seated-to-ground mobility pattern starts with your feet flat, knees bent and hands behind you.
Hover your body, lift one foot, bring the opposite knee toward the opposite elbow, then pivot your torso and pelvis toward the floor before rotating back into the crab position.
Repeat on the opposite side.

👉▶️ How-To Follow-Along Uploaded To My FREE YouTube Channel.
🫶Come Flow With Me!
🔗 Link to YouTube & Video can be found in my Bio.

🫶You're asking your hips, core, shoulders and spine to work together while you shift weight, rotate and control your body through space.
🫶That's the part of mobility we can lose when we only practice isolated stretches or predictable movements.
✨️Your body needs options.
And learning to rotate, shift your weight and control your body close to the ground is one way to keep those options open.

This isn't just a workout.
It's movement practice.

Move slowly.
Stay mindful.

Mobility is for everybody.....Every Body.

🔥1:1 Mobility Training
&
🎦Custom On-Demand Mobility Method
*Tag me in 3–7 movements from my page and I'll build a personalized follow-along mobility flow based on your goals, movement limitations, and current ability level.

⚠️ This movement requires hip mobility, core control, shoulder stability, weight-bearing through the hands and controlled spinal and torso rotation.
Modify the range or skip any portion that isn't appropriate for your current ability.

⚠️Never force a movement or work through pain.

🩺 Always consult your healthcare professional before starting any new exercise program.

#MobilityTraining #HipMobility #CoreStrength #SpineMobility #FunctionalMovement HealthyAging
Over50Mobility YouAreEnough SomaticMovement VeganAthlete by @over50mobility

17

8

14 days ago