What muscles does this flexibility workout target?

This session works through hamstrings, spine, hips as primary focus areas, with full_body, hip_flexors, calves getting secondary attention. For hip mobility exercises, what matters is the combination of active and passive range of motion work. Yasmin Masri sequences these 6 movements to progressively open tissue — starting gentle and building depth. A systematic review in Sports Medicine found this progressive approach yields better long-term flexibility gains than aggressive static stretching alone.

Do I need any equipment for this workout?

You'll need: block, mat. Don't have these? A thick towel on carpet works fine as a mat substitute — I've coached women who started with nothing but a clear floor space and still got results. The equipment here supports comfort and alignment — it doesn't make or break the workout. This aligns with principles of flexibility workout that make sessions like this effective.

Is this workout suitable for beginners?

Yes. Yasmin Masri built this for people who are starting or restarting their movement practice. Every exercise has a clear entry point, and she demonstrates modifications throughout. Here's what I tell women who are nervous about starting: the first session is about learning the movements, not about intensity. Your body needs to build motor patterns before it can build capacity. Give yourself three sessions before you judge whether this works for you. This aligns with principles of back flexibility exercises that make sessions like this effective.

How long is this flexibility session?

About 20 minutes, including warm-up and cool-down. Yasmin Masri packs 6 exercises into that window — I want to be honest: 20 minutes doesn't sound like much. But research from the British Journal of Sports Medicine shows that even 15-20 minutes of structured exercise produces measurable improvements in cardiovascular health and mood when done consistently. It's not about marathon sessions. It's about showing up regularly.

Are there modifications available?

Yes, and this matters more than people realize. Yasmin Masri demonstrates modifications including: Perform with bent knees for easier movement; Perform with straight knees for deeper hamstring activation; Back foot at 45 degrees for better balance — I've worked with women recovering from knee replacements, managing chronic pain, dealing with diastasis recti. Modifications aren't 'cheating'. they're how you make the exercise YOUR exercise. The American Physical Therapy Association emphasizes that individualized modification is key to long-term exercise adherence. Skip the ego, take the modification.

What's the difference between hip mobility exercises and general stretching?

I get this question constantly, and the answer actually matters. General stretching typically targets muscle length in a single plane. Hip mobility exercises works through multiple planes of motion — flexion, extension, rotation, lateral movement — to improve how your joints actually function in daily life. This session uses active range of motion challenges alongside passive holds. Yasmin Masri's sequencing moves through hamstrings, spine, hips in patterns that mirror real-world movement. A hamstring stretches approach addresses not just muscle flexibility but joint capsule mobility, fascial glide, and neuromuscular coordination. That's why you'll feel improvements in how you move, not just how far you can reach.

How often should I do this flexibility workout?

3-4 times per week is the sweet spot for flexibility work. Your tissues need time to adapt and remodel — daily intense flexibility training can actually be counterproductive if you're not giving connective tissue time to recover. Alternate this session with complementary sessions from the same course. Rest days aren't lazy days — they're adaptation days. The research is clear: progressive overload applies to flexibility just as it does to strength.

Is this workout suitable for women over 35 or in perimenopause?

Flexibility work matters more for women over 35 than most people realize. Collagen production declines starting around age 30, and accelerates during perimenopause as estrogen — which stimulates collagen synthesis — drops. That's why joints feel stiffer, recovery takes longer, and range of motion quietly shrinks. This session counteracts those changes through progressive tissue loading. Yasmin Masri's approach targets the fascial system alongside muscle flexibility, which research in Frontiers in Physiology (2019) identifies as a critical but often overlooked factor in age-related mobility loss. Consistency here literally changes your tissue architecture.

How does this session address hip flexor strengthening exercises?

Hip flexor strengthening exercises requires a combination of joint mobility and muscular control through range. This session addresses both. Yasmin Masri includes active flexibility challenges — where you're building strength at end ranges — alongside passive holds for tissue adaptation. That dual approach is what the literature calls 'functional flexibility': not just how far you can go, but how strong and controlled you are at those ranges. A 2020 review in the International Journal of Sports Physical Therapy found that active flexibility training produced better functional outcomes than passive stretching alone.

Hip And Hamstring Mobility Exercises | Mobility #4

Exercise Breakdown

6 exercises in Workout 4

Warm-up2 exercises

3m 10s

0:15

Warm-up: Full Body Bounces

“Shake it off. Relax your spine, relax your neck, relax your shoulders.”

full bodyspineneckshoulderswristshipsknees

low

0:50

Spinal Waves (Knees Bent and Straight)

“Allow the chin to guide you, and then here I contract.”

spinehamstringship flexorscoreglutes

low

Flexibility3 exercises

16m 55s

3:35

Wall-Supported Spinal Waves and Hamstring Stretch

“Try to get your belly button towards the thighs.”

hamstringscalvesspinehips

medium

8:05

Active Hamstring Compressions against Wall

“Your hip aligned with the knee. Flex your foot against the wall.”

hamstringscalveslower backupper back

medium

11:05

Couch Stretch (Quad and Hip Flexor)

“Butt squeezed in. Hold it posteriorly.”

quadship flexorships

high

Cool-down1 exercise

23s

20:41

Cool-down: Muscle Release

“Sit down, just shake those muscles.”

hamstringsquadsfull body

low

Muscles Targeted

Primary

hamstringsspinehips

Secondary

full bodyhip flexorscalves

Equipment & Modifications

Equipment Needed

block
mat

Don't Have Equipment?

You can substitute with:

thick bookfirm pillowrolled towelthick towelcarpet

Available Modifications

Perform with bent knees for easier movement
Perform with straight knees for deeper hamstring activation
Back foot at 45 degrees for better balance
Use blocks if you cannot reach the floor
Fold mat or use pillow for knee cushion
Move knee further from wall to make it easier
Use blocks for balance or to rest elbows
Place block between butt and heel for extra pressure

Coaching Highlights from Yasmin Masri

“Shake it off. Relax your spine, relax your neck, relax your shoulders.”
Form

“For the people who have a lot of knee pain, I prefer if you get a pillow.”
Safety

“If the elbows are not working, use hands.”
Modification

“Yasmin teaches with joy and authenticity. Her sessions are challenging but never punishing, and she celebrates small victories throughout.”
Form

“She celebrates your third rep with the same enthusiasm as your first.”
Form

Health Benefits

Women who want to move freely again. If chronic pain, vaginal dryness sound familiar, the joint mobility work here directly supports your recovery. The hamstrings, spine, hips emphasis addresses the most common restriction patterns in women. Beginner level with modifications — depth comes with time, not force.

chronic pain

90% relevant

pain gate modulation; endorphin release; joint mobility improvement; muscle tension release

vaginal dryness

90% relevant

Increased blood flow to pelvic region; Improved pelvic floor muscle tone and relaxation; Reduced stress and sympathetic nervous system activation; Enhanced body awareness and interoception; Support for hormonal balance through stress reduction

painful sex

90% relevant

Pelvic floor relaxation and release; Increased hip mobility and flexibility; Reduced muscle tension and guarding; Enhanced body awareness and interoception; Parasympathetic nervous system activation

joint pain

90% relevant

Improved joint lubrication and nutrient delivery; Enhanced range of motion and mobility; Strengthening of supporting musculature around joints; Reduced inflammation and pain perception; Improved proprioception and body awareness

frozen shoulder

90% relevant

Restoring glenohumeral joint capsule mobility; Reducing pain and inflammation through gentle movement; Improving scapulohumeral rhythm; Preventing muscle atrophy and weakness in surrounding musculature; Enhancing body awareness and controlled movement patterns

Relevant For

back painflexibilityhip painjoint painknee painposturesciaticastress

Frequently Asked Questions

Related Workouts & Topics

About the Trainer

Yasmin Masri

Flexibility Trainer

From: Mobility

Exercise Breakdown

Muscles Targeted

Primary

Secondary

Equipment & Modifications

Equipment Needed

Don't Have Equipment?

Available Modifications

Coaching Highlights from Yasmin Masri

Health Benefits

chronic pain

vaginal dryness

painful sex

joint pain

frozen shoulder

Relevant For

Frequently Asked Questions

Related Workouts & Topics

More from Mobility

More with Yasmin Masri

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About the Trainer

Yasmin Masri