A mobility and stretching routine to feel good all month long

Some weeks you feel like training hard; other weeks your body asks for something gentler. Both are normal. Instead of pushing through or stopping altogether, keep a mobility and stretching routine on hand that fits your energy on any given day. Here is a 15-minute one you can do at home.

Listen to your energy through the month

Your cycle is one of many things that shape how you feel when you train, along with rest, food and work. Keeping a short weekly journal of how you feel helps you plan: harder sessions when you feel up for it, and mobility, gentle yoga or walks when you want to slow down. There is no fixed rule; how you feel is the best guide.

A 15-minute mobility routine

Roll out your mat somewhere quiet. The Superior Mat measures 180 × 60 cm, so there is plenty of room to lie down and stretch out fully.

1. Breathing in child’s pose (2 min).

Knees wide, forehead down, arms long. Breathe slowly and feel your back expand.

2. Cat-cow (2 min).

On all fours, alternate rounding and arching your back with your breath.

3. Low lunge with an opening (3 min).

One leg forward, back knee down. Lift your arms and open your chest. Switch sides.

4. Seated butterfly (2 min).

Soles together, long spine, fold forward slightly if it feels comfortable.

5. Lying twist (3 min).

On your back, drop your knees to one side and look the other way. Switch sides.

6. Legs up the wall (3 min).

Lie close to a wall, rest your legs vertically and breathe calmly.

Tips to make the routine work for you

• Go at your own pace: if a pose doesn’t feel comfortable, come out of it or use a cushion.
• Consistency first: 15 minutes several days a week beats one long session now and then.
• Drink water and keep warm afterwards, especially if you train in the evening.
• If something doesn’t feel right, check with a healthcare professional or a qualified trainer.

Finish with a self-massage

After stretching, spend two or three minutes massaging your legs, hips or lower back with Ready Massage Balm. It contains 1000mg CBD and arnica, which gives a gentle, comforting feel on the skin. It is neither cooling nor warming: it simply glides well and leaves skin moisturised. It has 96.7% ingredients of natural origin and is made in Spain, with laboratory analysis of every batch.

FAQ

Can I do this routine every day?

Yes, it is gentle and designed to adapt to your energy. Adjust how long you hold each pose to how you feel.

Do I need yoga experience?

No. These are basic poses; what matters is moving slowly and breathing.

Which mat should I use?

One long and wide enough to lie on fully, like the Superior Mat (180 × 60 cm, about 2.5 kg).

Informational content; it does not replace the advice of a healthcare professional.