Mobility flow

Active recovery and whole-body mobilisation following intense physical exertion.

Objectives:
- To gradually slow down the circulation;
- To reduce subjective muscle tension;
- To improve mobility in the neck, shoulders, spine and hips;
- Mobilise muscle groups that have been particularly strained, such as the thighs, hip flexors and back;
- Wind down and consciously begin the recovery process;
- Learn simple exercises that can be carried out independently after physical exertion.

The flow is not an additional training session, but serves as a transition from exertion to recovery. The movements are therefore performed slowly, in a controlled manner and, as far as possible, without any pressure to perform.

Throughout the lesson, the instructor reminds participants of the following principles:
- Move only to the point of comfortable tension; never push through to a sharp pain.
- Do not bounce or pull jerkily.
- Breathe in calmly through the nose and out through the mouth.
- As you breathe out, try to release any unnecessary muscle tension.
- Compare the right and left sides without forcing perfect symmetry.
- After a walk, take care with your feet, knees, hips and lower back.
- Stop the exercise immediately if you experience dizziness, numbness, radiating pain or acute discomfort.