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Movement Practice Routines
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06:15
6 Minute Morning Mobility Routine (FOLLOW ALONG)
There are endless mobility exercises and never a bad time to really get into more personalized and time-consuming mobility development work, but a brief and full body morning mobility routine is an excellent baseline that can be maintained even when we have limited time. This movement/mobility routine is designed to balance the body and establish structural integrity in all the joints. The selected exercises engage whole body movement in various ways for a complete and concise sequence that is accessible to most people. This is a real-time follow along, so you can just work along as the video plays and pause if you need a break or to take a moment to figure something out. Check http://NaturalMobility.net to sign up forthe Natural Mobility email newsletter. Music by http://TeskBeats.com
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27:38
Our Best Full-Body Mobility Routine Yet (Full Follow Along)
Improve hip rotation, shoulder mobility, and spinal freedom in under 30 minutes with this follow along session that you can practice regularly to improve your range of motion and reduce stiffness, especially in movements on the transverse plane. This follow-along routine targets the most common movement restrictions (tight hips, stiff shoulders, and a rigid spine) by reintroducing natural patterns like crawling, twisting, and controlled transitions. No equipment needed—just move with the video. Why Rotation Matters: ❖Hips: Supine Twist & Side Bent Sit rebuild internal/external rotation. ❖Spine: Thread the Needle and Supine Twist restore thoracic control. ❖Shoulders: Tripod Transitions and Standing Rotations train rotational stability. ❖Breath: Breathing exercise clears the sinuses & downregulate the autonomic nervous system. *Try this one before bed to fall asleep faster* How to Use This: ❖Do this 2-3x/week to maintain joint health. ❖Focus on smooth transitions, not reps. ❖If a movement feels sticky, it’s a sign to explore it more often. ⏱️ Timestamps: 0:00 Intro & Approach 0:50 Supine Breathing 1:31 Supine Twist 2:31 Elbow Roll-Up 4:36 Side Bent Sit Reverse (Hip Switch) 6:12 Hip Raise → Tripod Transition → Crawl 7:52 Thread the Needle 9:30 Crawl → Lunge → Squat 12:59 Slow Squat → Turn 15:24 Standing Twist & Reach 17:48 Cross Body Leg Swings 19:03 Arm Swings 20:12 Wrist Waves 22:03 Nose Unblocking 26:15 Outro For structured mobility training programs, check out http://naturalmobility.net #HipMobility #ShoulderMobility #FollowAlong #MovementCulture #NaturalMovement #NaturalMobility #MobilityRoutine
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02:44
Quadrupedal Shifting | Mobility Exercise | Progression for Cobra to Child's Pose Transition
In this video we are looking at a transition between two positions commonly known in the yoga world as cobra to child's pose. The emphasis here isn't these two poses, but rather with distinguishing when to arch/round the back or hinge at the hips with a neutral spine. We look at a shifting progression for this movement that omits the arching and rounding of the back to help people feel where the shift should be coming from; hip flexion and extension. Sign up for the Natural Mobility newsletter at http://naturalmobility.net music by http://TeskBeats.com
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Hands-on Methods & Self-Treatment
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37:44
Relieve Shoulder Pain: Self-Shiatsu Routine for Shoulders, Back, and Arms
Feeling tightness or discomfort in your shoulders, chest, back, or arms? Join me in this full-length, guided self-Shiatsu routine to relieve shoulder pain, ease abnormal tension, and promote relaxation. In this follow-along session, I’ll show you simple yet effective Shiatsu techniques you can do at home to target key tension points and restore balance to your upper body. Perfect for anyone dealing with stress, poor posture, or repetitive strain—this routine will leave you feeling lighter and more mobile. All you need is a comfortable space and your own hands. Give it a try and let me know what you think! Want to learn more about the Natural Mobility method? Check out our online courses and more great free resources at https://naturalmobility.net/
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11:43
10 Minute Self Shiatsu for Lower Body Mobility | Follow Along Self-Massage
Try this 10+ minute self shiatsu therapy routine for mobilizing the quadriceps, hamstrings, I.T. band, adductor muscles, knees, calf, tibialis, lower leg muscles, Achilles tendons, ankles, feet and toes. This is an ideal routine for days when you are on your feet all day, or if you have problems in any of the joints of the lower body. The positions in this routine may be inaccessible to some people. Stay tuned for a chair-version of this routine. Shiatsu helps stimulate the body's natural healing capabilities. Unlike massage, which is focused on working the muscles and soft tissues to improving circulation, lymphatic drainage, Shiatsu works through the movement and manipulation of the soft tissues and bone structure, as well as regulating the autonomic nervous system, and helping restore balance in the internal organs. Self-Shiatsu is a very powerful tool to complement any other work you may be doing. Please let me know in the comments below if you give it a try, and if you'd like to see anything particularly in a future video, let it be known! Don't forget to subscribe, like and share. Thanks for watching! **Check out the website for training, events, and more information: https://www.naturalmobility.net/ Follow on Instagram here - https://www.instagram.com/naturalmobility/ Music by Tesk: https://soundcloud.com/tesk/ #shiatsu #selfcare #mobility #wellness #selfmassage #jointconditioning #naturalmovement #manualtherapy #tutorial
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03:11
Self-Care for Eye Strain & Fatigue | Shiatsu Therapy Tutorial
Focusing on visual tasks for long periods can often result in eye strain and fatigue; especially when doing things like working on the computer, or reading. Here is a self-Shiatsu sequence that you can use to relieve some of that strain and give yourself a respite! Want to receive newsletter from Natural Mobility? Sign up now: http://naturalmobility.net music by TeskBeats.com
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Shoulders & Upper Back: Movement Practic...
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10:15
Hanging for Shoulder Mobility, Restoration, and Injury Prevention
Most of us spend our days sitting, reaching forward, and rarely lifting our arms overhead. Over time, that lack of overhead use leads to shoulder stiffness, reduced mobility, and recurring minor injuries. Hanging is one of the most effective yet underused tools for restoring healthy shoulder mechanics. It gently decompresses the joint, conditions the capsule and fascia, builds scapular control, and helps reintroduce the range of motion we’re designed to have. In this video, I break down how to integrate hanging into your routine — from supported and assisted variations to full passive hangs, scapular control drills, dynamic swing progressions, and options for more advanced loading. You’ll also learn how to approach hanging safely if you’re dealing with instability or recovering from past shoulder issues. In this video: • How hanging restores mobility and supports joint health • Safe progressions for different strength and injury levels • Scapular strength and dynamic stability options • Variations for neck and shoulder blade tension • A simple daily practice for long-term shoulder resilience Challenge: Try the 3-minute daily hanging protocol and see how your shoulder function changes over the next 21 days. #ShoulderMobility #Hanging #InjuryPrevention #Rehab #NaturalMovement #MobilityTraining
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05:21
Upper Back, Neck & Shoulder Relief | Arm Reach Across | Natural Mobility Follow-Along Tutorial
Do you feel like your upper-mid back is in need of some mobilization, but can't quite seem to wriggle yourself into a position to hit the sweet spot? Try this movement and you'll likely feel more movement in the spine between the shoulder blades than most other movements. This is a simple pattern, but what I want to emphasize is slow movement and body awareness the whole way. Don't try to do exactly what I am doing, but rather, once you learn the pattern, let the feeling in your body guide you. Find the ranges and pathways of motion that offer the least resistance and most comfort. Learn the unique subtleties in the shape of your joints through slow, deliberate movement, presence of mind, and a focus on the sensations within your body. Think of it like a form of meditation. We often move through patterns too quickly and mindlessly to make meaningful changes to the way we move. This type of training pace allows us to start refining more efficient neuropathways to allow for more fluid and connected natural movement. Join the Natural Mobility Newsletter at: http://NaturalMobility.net Check out our Movement Facility in Toronto, Canada: http://ShinobiVillage.com Music by http://TeskBeats.com
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04:16
Shoulder Mobility Exercise Routine | Arm Swings & Shoulder Circles
Today we are looking at a trio of arm swing exercises to help improve the range of motion and "wake up" you arms and shoulders. This is followed by big slow shoulder circles to make for a really nice mobility routine and warm-up for the shoulders. This has been a big part of my personal mobility practice for over 15 years since I first learned them while studying Shiatsu therapy. The arm swings, I believe are from a Qigong sequence, but were appropriated as part of a good self-care routine for therapists between treatment sessions. I think this short routine is good for everyone and easy to make time for and do anywhere. Please let me know what you think, or if you have any questions. Music by http://TeskBeats.com
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Hips & Low Back: Movement Practice
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15:31
Hip & Spine Integration: Rotational Floor-Based Transitions
This video explores a ground-based rotational movement routine designed to improve hip–pelvis–spine coordination and whole-body rotational control. By working from supine, prone, and seated positions on the floor, the movements reduce complexity and gravitational load, making it easier to restore smooth, efficient rotation and cleaner transitions between positions. This routine supports: • Hip and spine mobility • Whole-body rotational coordination • Floor transitions and rolling patterns • Reduced effort during rotational movement This practice is well suited for people who already move, train, or practice mobility and want to refine coordination and control rather than chase flexibility or quick fixes. It is especially relevant for those interested in ground movement, natural movement, martial arts, injury prevention, and long-term movement resilience. Practice this routine three to five times per week for a few weeks. If specific movements stand out, integrate them into your existing training or mobility practice alongside other movements that already support you well. For structured programs and online personal mobility coaching, check: https://www.naturalmobility.net/
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16:17
Discover Makko Ho: Enhancing Hip Mobility for Effortless Movement
Explore the simplicity and effectiveness of Makko Ho, a method designed to improve hip mobility and promote freedom of movement. This video delves into four essential stretch-like movements, emphasizing hip hinging synchronized with breathing. Discover the basics, explore variations, and follow along with a practical Makko Ho mobility session. Enhance your understanding and application of these movements for improved hip mobility and greater flexibility. Sign up for the Natural Mobility newsletter: https://naturalmobility.net/ Free Meridian Stretching Hip Flexibility Guide: https://www.naturalmobility.net/meridian-stretching-guide Connect on Instagram: https://instagram.com/naturalmobility Connect on TikTok: https://www.tiktok.com/@naturalmobility Connect on Facebook: https://facebook.com/naturalmobility.net
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02:44
Quadrupedal Shifting | Mobility Exercise | Progression for Cobra to Child's Pose Transition
In this video we are looking at a transition between two positions commonly known in the yoga world as cobra to child's pose. The emphasis here isn't these two poses, but rather with distinguishing when to arch/round the back or hinge at the hips with a neutral spine. We look at a shifting progression for this movement that omits the arching and rounding of the back to help people feel where the shift should be coming from; hip flexion and extension. Sign up for the Natural Mobility newsletter at http://naturalmobility.net music by http://TeskBeats.com
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