Marlas Functional Mobility Program
Improve Your Joint Mobility and Strengthen your Core
Supine Hip Stretches
This session focuses on stretching the hips, specifically the hamstrings, glutes, and deeper external rotators. Most of the poses will be done lying on your back, making this sequence safe for the lumbar spine, as there is no excessive pressure between the vertebrae while stretching.
Take your time, follow the instructions, and be mindful of how your body feels. And don’t skip the rest at the end it is an essential part of the practice, allowing your body to integrate the benefits of the stretches.
Pre Workout Warm Up
Here is a short pre-workout warm-up! The main goal of this session is to prepare your joints and muscles for movement by increasing synovial fluid production and circulation to the surrounding tissues.
Synovial fluid acts like a natural lubricant inside your joints, reducing friction and helping them move smoothly.
Increased circulation brings oxygen and nutrients to the muscles and connective tissues, ensuring they are ready to support movement without strain.
Stable Back & Mobile Hips – Standing Poses
This session focuses on stabilizing the deep core muscles of the lower back while mobilizing the major muscles around the hips, including the hamstrings, hip flexors, external rotators, and gluteus maximus. We will primarily use standing poses to build strength and stability where it matters most.
The class will end with resting poses don’t skip them! They are an essential part of the practice.
A little hint: You might feel some soreness in your legs afterwards, that’s a good sign! We’re working toward a balance of stability and mobility. Too much flexibility without strength can lead to looseness and instability, which can affect movement quality over time.
The goal? Strong, stable, and mobile joints for pain-free movement.