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Day 14: Gentle Recovery Flow is a gentle mobility workout led by Sophia Lau on StarFit. It contains 14 exercises and lasts 9 minutes, targeting spine, lower_back, upper_back, core, shoulders, chest, hips, inner_thighs, glutes, outer_thighs, hamstrings, ankles, calves, full_body.

Part of: 28-Day Stiff Body Reset
Day 14: Gentle Recovery Flow workout preview — Sophia Lau
9 minEnergy gentlespine

Day 14: Gentle Recovery Flow

gentleMobilitySophia Lau14 exercises

Workout Details

Duration

8:15

Energy Level

gentle

Exercises

14

Category

Mobility

Target Areas

spinelower backupper backcoreshoulderschesthipsinner thighsglutesouter thighshamstringsanklescalvesfull body

What's Inside

1
Seated Spinal Twist38s
2
Seated Shoulder Circles48s
3
Lying Hip Circles54s
4
Knees to Chest Curl12s
5
Lying Spinal Twist44s

14 exercises · 8 min

Sophia Lau

Sophia Lau

Form-Focused

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Exercises in This Workout

  1. 1
    Seated Spinal Twist
    38slow
    spinelower back
  2. 2
    Seated Shoulder Circles
    48slow
    shoulderschest
  3. 3
    Lying Hip Circles
    54slow
    hipsinner thighs
  4. 4
    Knees to Chest Curl
    12slow
    spinecore
  5. 5
    Lying Spinal Twist
    44slow
    spinelower back
  6. 6
    Figure Four Stretch (Left)
    45slow
    gluteships
  7. 7
    Figure Four IT Band Stretch (Left)
    28slow
    outer thighships
  8. 8
    Figure Four Stretch (Right)
    36slow
    gluteships
  9. 9
    Figure Four IT Band Stretch (Right)
    40slow
    outer thighships
  10. 10
    Hamstring Floss (Left)
    33slow
    hamstrings
  11. 11
    Ankle Circles (Left)
    29slow
    anklescalves
  12. 12
    Hamstring Floss (Right)
    29slow
    hamstrings
  13. 13
    Ankle Circles (Right)
    27slow
    anklescalves
  14. 14
    Spinal Rocking
    27slow
    spinelower back

More Mobility Workouts

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Day 4: Gentle Recovery Flow workout preview

Day 4: Gentle Recovery Flow

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Day 21: Morning Mobility workout preview

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Day 9: Spine and Hips Mobility workout preview

Day 9: Spine and Hips Mobility

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Day 10: Desk Break Reset workout preview

Day 10: Desk Break Reset

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Day 2: Unlock Your Hips workout preview

Day 2: Unlock Your Hips

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Frequently Asked Questions

How long is Day 14: Gentle Recovery Flow?

This workout is 9 minutes long and includes 14 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

This workout targets spine, lower back, upper back, core, shoulders, chest.

Do I need equipment for this workout?

You will need: mat. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

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