Bookend all your fitness pursuits with this 12-minute mobility workout to protect your hips, spine, and shoulders.

Well, mobility workouts are kind of like the dental cleaning of fitness.

Today is all aboutmobility, she says in the video.

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Were going to do a mobility flow thats going to feel sort of like yoga.

Its perfect to do before or after a workout.

Copeland kicks off the workout withcat-cows to warm up the spinal columnand get your blood flowing.

Two young women practicing ballet with a teacher in the dance hall.

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Below, find the first three moves of Copelands fully-body mobility routine.

3 full-body mobility moves for your next workout

1.

Cat-cows

Come to your hands and knees.

Woman doing hip exercises

confirm your shoulders are above your wrists and your hips are right over your knees.

Continue alternating between these two positions for 3060 seconds.

Return to full extension and repeat four more times before switching sides.

Cropped image of woman doing lunge yoga pose

Use the strength of your midsection to press back into downward dog.

Repeat for 3060 seconds.

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Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles