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Beginner Strength & Mobility Workout | Follow Along, No Equipment

Beginner Strength & Mobility Workout | Follow Along, No Equipment

3.8K views2 months ago

YouTubeAlejandro Matias

Here’s my 5-minute daily mobility routine to unlock your spine, shoulders, and hips: 1. Tabletop Thoracic Rotations – Hand behind your neck, twist open. This improves thoracic spine mobility and helps your shoulders move more freely. 2. Shoulder Rotations (30 sec) – Slow and controlled. This keeps your rotator cuff strong and your shoulders lubricated. 3. Plank to Down Dog to Cobra Flow – Move back and forth to stretch your hamstrings, calves, hip flexors, abs, and chest. Great for balancing out

Here’s my 5-minute daily mobility routine to unlock your spine, shoulders, and hips: 1. Tabletop Thoracic Rotations – Hand behind your neck, twist open. This improves thoracic spine mobility and helps your shoulders move more freely. 2. Shoulder Rotations (30 sec) – Slow and controlled. This keeps your rotator cuff strong and your shoulders lubricated. 3. Plank to Down Dog to Cobra Flow – Move back and forth to stretch your hamstrings, calves, hip flexors, abs, and chest. Great for balancing out

50.4K viewsOct 1, 2025

FacebookAlejandro Matias

My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a

My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a

139.7K viewsMay 27, 2025

FacebookAlejandro Matias

Shoulder Mobility Exercises

Shoulder Mobility Exercises

14.7K views1 month ago

YouTubeAlejandro Matias

Here’s my 5-minute daily mobility routine that hits everything: Start in tabletop with a thoracic twist to open up your upper back and shoulders. Next, do 30 seconds of shoulder rotations to loosen up the area around your scapula. From plank, move between Downward Dog and Cobra to release tension in both the front and back of your body. Drop into a resting lunge and rock forward and back to unlock your hip flexors and hamstrings. Finish in a 90-90 position. Work internal and external rotation on

Here’s my 5-minute daily mobility routine that hits everything: Start in tabletop with a thoracic twist to open up your upper back and shoulders. Next, do 30 seconds of shoulder rotations to loosen up the area around your scapula. From plank, move between Downward Dog and Cobra to release tension in both the front and back of your body. Drop into a resting lunge and rock forward and back to unlock your hip flexors and hamstrings. Finish in a 90-90 position. Work internal and external rotation on

231.9K viewsJun 29, 2025

FacebookAlejandro Matias

If you only have 5 minutes, do this daily mobility routine. • Start in tabletop. Hand behind the neck, rotate. This will open up your thoracic spine and help your shoulders move better. • Next, do 30 seconds of shoulder rotations to release tension around your scapula. • From plank, move between down dog and cobra. This will stretch both your front and back body. • Now from a lunge, shift your hips forward and back. This opens up your hamstrings and hip flexors. • Finish in a 90/90 position. Pra

If you only have 5 minutes, do this daily mobility routine. • Start in tabletop. Hand behind the neck, rotate. This will open up your thoracic spine and help your shoulders move better. • Next, do 30 seconds of shoulder rotations to release tension around your scapula. • From plank, move between down dog and cobra. This will stretch both your front and back body. • Now from a lunge, shift your hips forward and back. This opens up your hamstrings and hip flexors. • Finish in a 90/90 position. Pra

136.2K viewsJul 29, 2025

FacebookAlejandro Matias

Follow-Along Shoulder Mobility Routine | Daily Warm-Up for Healthy, Pain-Free Shoulders

Follow-Along Shoulder Mobility Routine | Daily Warm-Up for Healthy, Pain-Free Shoulders

5.6K viewsAug 8, 2025

YouTubeAlejandro Matias

Gentle Mobility Routine for Beginners | 5-Minute Daily Follow Along (No Floor Work)

9.8K views1 year ago

YouTubeAlejandro Matias

If your shoulders feel tight or restricted, try this quick 5-minute mobility routine. It’ll help loosen your shoulders, increase range of motion, and improve posture. Here’s what to do: 1. 10 Goal Post Openers – Activate your rotator cuff and open your chest. Focus on squeezing your shoulder blades together. 2. 10 High Pulls – Strengthen your upper back and improve shoulder elevation mechanics. 3. 10 Standing Cat-Cows – Mobilize your thoracic spine to support better shoulder alignment. 4. 10 Int

562.9K views11 months ago

FacebookAlejandro Matias

5 Shoulder Mobility exercises you can do at Home! | Alejandro Matias

474.3K viewsNov 19, 2024

FacebookAlejandro Matias

5 shoulder mobility exercises

4 views3 months ago

YouTubeAlejandro Matias

Can you clasp your hands behind your back? If not, your shoulders might be lacking mobility. Here are 5 exercises to unlock your range of motion and reduce stiffness: 1. Shoulder Openers – Improve scapular glide and thoracic mobility. 2. Straight Arm Rotations – Strengthen your rotator cuff with internal & external rotation. 3. Teacups – Train smooth shoulder rotation. Keep that imaginary tea from spilling! 4. Up-and-Overs – Use a stick to work on shoulder flexion, elevation, and retraction. 5.

749.3K viewsApr 12, 2025

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Try These Mobility Exercises! | Alejandro Matias

140.4K viewsSep 20, 2025

FacebookAlejandro Matias

5 Mobility Exercises I Do Every Morning.

97K views4 months ago

YouTubeAlejandro Matias

Shoulder Mobility Exercises With A Broomstick 🧹!!

27.8K views7 months ago

YouTubeAlejandro Matias

Can you grab your own hand behind your back? If not, your shoulders might be lacking mobility—and here’s how to fix that. Try these 5 shoulder mobility exercises: 1. Shoulder Openers – Great for scapular and thoracic mobility. 2. Straight Arm Rotations – Train internal & external rotation for a healthier rotator cuff. 3. Teacups – Move like you’re holding a cup of tea—don’t spill! Great for smooth rotation. 4. Up-and-Overs – Use a stick to explore full shoulder flexion, elevation & retraction. 5

25.2K viewsMay 13, 2025

FacebookAlejandro Matias

Start your morning with these gentle mobility drills to loosen up your shoulders and spine. • Arm Swings: Keep your shoulders relaxed and let momentum do the work. This helps preserve shoulder mobility. • Lateral Side Bends: Keep your hips still as you reach side to side. Great for spinal health and oblique activation. • Rag Doll Twists: Hinge forward, let your arms hang, and gently rotate from your mid-back. This restores thoracic rotation and releases tension. • Cactus Arms: Bend your elbows t

311.4K views11 months ago

FacebookAlejandro Matias

Think five minutes isn’t enough to improve your mobility? Think again. Here’s a full-body mobility routine you can do daily in just 5 minutes: • Cat Cow – 8–10 reps Inhale to arch, exhale to round. Focus on your mid-back. Move with your breath. • Thread the Needle – 3–5 reps each side Reach under and rotate. Keep your hips square and pause at the end range. • Tabletop to Down Dog – 6–8 reps Shift from tabletop to down dog. Drive your hips up and lengthen your hamstrings. • Hip C.A.R.s – 3–4 circ

97.8K viewsJul 24, 2025

FacebookAlejandro Matias

Feeling tight in your upper body? Grab a stick and try this quick routine: ✅ Stick Raise – train shoulder flexion ✅ Lateral Stretch – open up lats & QL ✅ Gentle Twist – mobilize your T-spine ✅ Assisted Stretch – improve external rotation Simple, effective, and feels amazing. Want more? Join my 30-Day Mobility Reset Challenge — just 15 minutes a day for only $25 lifetime access. LINK IN BIO | Alejandro Matias

169.9K viewsSep 22, 2025

FacebookAlejandro Matias

If your upper body feels tight, grab a stick and try this quick mobility flow:• Stick raises to train shoulder flexion• Lateral bends with the stick across your shoulders to stretch your lats and QL• Controlled twists to mobilize your thoracic spine• Assisted external rotation stretch for your shouldersGo slow, breathe, and let your body open up. | Alejandro Matias

167.5K viewsAug 20, 2025

FacebookAlejandro Matias

Are planks too easy? Then level them up. A straight arm high plank trains your shoulders, wrists, and core while keeping your spine stacked and active. Same benefits as a low plank with more shoulder demand. The bear plank is often easier on the low back but still lights up your core, shoulders, and wrists while teaching proper weight bearing. Add shoulder taps and the plank becomes dynamic. You are now training anti rotation, shoulder stability, and control instead of just holding still. Take i

12.5K views8 months ago

FacebookAlejandro Matias

Can you externally rotate and internally rotate your arms at a 90-degree angle? If not, try these 5 mobility exercises to unlock your shoulder mobility! 💪✨1️⃣ T-Cups: Train your arms to move in circular patterns, improving internal and external rotation.2️⃣ Up and Overs: Enhance scapular mobility with flexion, elevation, and retraction.3️⃣ Behind the Back I-R/E-R: Use a towel to stretch and actively improve internal and external rotation.4️⃣ Scapular CARS: Controlled Articular Rotations to stre

16.6K viewsJan 14, 2025

FacebookAlejandro Matias

Tight shoulders or upper back after a long day at the desk? Try this simple yoga-based mobility flow to undo the tension. Here’s the sequence: • Controlled Articular Rotations (CARs): Lubricate your shoulder joints and improve scapular control. • Cat-Cow: Mobilize your spine and relieve stiffness from sitting. • Thoracic Rotations: Open up the upper back and improve posture. • Downward-Facing Dog: Strengthen and stabilize the shoulders while improving overhead mobility. • Cobra: Activate your sp

5.9K views11 months ago

FacebookAlejandro Matias

If your shoulders feel tight or restricted, try this quick 5-minute mobility routine. It’ll help loosen your shoulders, increase range of motion, and improve posture. Here’s what to do: t1.t10 Goal Post Openers – Activate your rotator cuff and open your chest. Focus on squeezing your shoulder blades together. t2.t10 High Pulls – Strengthen your upper back and improve shoulder elevation mechanics. t3.t10 Standing Cat-Cows – Mobilize your thoracic spine to support better shoulder alignment. t4.t10

97 views11 months ago

FacebookALEJANDRO MATIAS | STRENGTH AND MOBILITY COACH

If you struggle to lift your arm overhead or rotate it fully, it’s a sign your shoulder mobility needs attention. This movement is essential for daily function, athletic performance, and long-term joint health. Overuse, poor posture, or past injuries can all limit this range. Here’s how to restore your natural shoulder mobility: • Rows: Strengthen your mid and lower traps and improve scapular retraction. A strong upper back supports healthy shoulder motion. • Scapular Rotations: Gently move your

853.2K views11 months ago

FacebookAlejandro Matias

Protect your shoulders before you press. This simple drill activates and stabilizes your rotator cuff — a key step before any overhead movement. ✅ Grab a loop band ✅ Wrap it around your wrists ✅ Gently pull apart ✅ Slowly raise your arms overhead This helps wake up the small stabilizers that protect your shoulder joint. Great for warm-ups — and even better as injury prevention. A rotator cuff tear can wreck your quality of life. Stay ahead of it with smart prep. | Alejandro Matias

90.5K viewsJun 18, 2025

FacebookAlejandro Matias

Strong shoulders start with healthy rotator cuffs. Grab a loop band, place it around your wrists, pull apart, and slowly raise your arms overhead. This simple move activates and stabilizes your rotator cuff, keeping your shoulders safe and strong before any overhead work. #mobility #mobilitytraining | Alejandro Matias

46.2K viewsSep 27, 2025

FacebookAlejandro Matias

Build stronger, more stable shoulders with this mobility and strength flow! 💪✨1️⃣ Upward Facing Dog to Tabletop – Improve shoulder mobility with overhead flexion.2️⃣ Pike Push-Ups – Strengthen your overhead pressing muscles.3️⃣ Side Planks – Stabilize your shoulder capsule and improve core connection.4️⃣ T-Spine Twist – Loosen up tight spaces between your shoulders.5️⃣ Single Arm Bridge – Dynamically stabilize and strengthen your shoulders in extension.6️⃣ Scapula CARS – Boost blood flow and ke

5.6K viewsDec 19, 2024

FacebookAlejandro Matias

Struggling with Shoulder Stability? Try This! 🏋️‍♂️💪 If your shoulders feel weak or unstable, here are two exercises to help strengthen your rotator cuff and improve scapular stability: 🔹 Dumbbell External Rotations • Rest your elbow against your quad • Slowly rotate the dumbbell up and down • This strengthens your teres minor & infraspinatus for better control 🔹 Banded W’s • Hold a band with a supinated grip • Externally rotate and hold for 2 seconds at the top • This fires up your external

4.4K viewsFeb 6, 2025

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Try this broomstick shoulder mobility routine If you have tight shoulders or stiffness from sitting all day, grab a broomstick and do this quick sequence. It will open your shoulders, wake up your T spine, and prime your entire upper body for real movement. Do ten reps of each • Overhead flexions to improve shoulder flexion and strengthen your end range • Lateral stretches to lengthen your lats and ribs for better overhead position • Thoracic spine rotations to unlock your mid back and improve r

896 views10 months ago

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