Move & Improve

28 Workouts

Move better, feel better—your body will thank you.

Become a member to get access to this program and 100's of other workouts!

Welcome to Move & Improve: Mobility + Pain Relief—your go-to collection for feeling better in your body every day. Soothe discomfort with focused Pain Relief classes, release tension with body-part-specific flows, level up your workouts with targeted warm-ups, and recharge with restorative recovery sessions. Whether you’re healing, training, or just looking to move with more ease, these classes are here to support your journey to greater comfort, confidence, and mobility.

This Program Includes:

Back Relief

1 Back Relief

Take care of your back, and it'll take care of you! Use this gentle 5-minute floor routine to help unstick your spine and bring some relief to your muscles.

Neck Relief

Pain Relief Chair

2 Neck Relief

Take ten minutes with Kaisa to release tension in your neck -- perfect after a long day at your desk or during a break at work.

Pain Relief Chair

Hip Relief

Pain Relief Chair

3 Hip Relief

Our hips can carry so much tension, and cause problems in other parts of our bodies when they're too tight. Join Kaisa for a quick class that will stretch and mobilize your hips.

Pain Relief Chair

Knee Relief

4 Knee Relief

Most knee pain actually originates from tension or problems in the hips and ankles. This quick floor routine helps to mobilize those two joints to bring your knees some relief!

Quick Neck Relief

Pain Relief Chair

5 Quick Neck Relief

If you've got 5 minutes, you've got enough time to relieve some tension in your neck. Take a quick break to get mobilize, stretch, and bring some relief to your neck.

Pain Relief Chair

Shoulder Relief

Pain Relief Chair

6 Shoulder Relief

This 5-minute seated routine will help you stretch out and open up your shoulders. Let's go, Team!

Pain Relief Chair

Ankle Relief

7 Ankle Relief

Your ankles deserve some love! This 5-minute pain relief routine can also double as a warm-up for squats or running. Let's do it, Team!

Calf Relief

8 Calf Relief

Treat your calves to some extra love and care with this 10-minute tension-relieving class! Disclaimer: If you have hurt yourself, or deal with chronic or severe pain, please see a doctor or physical therapist before you do this class. This class is intended to relieve everyday pain and tension, not to fix an injury.

Hamstring Relief

9 Hamstring Relief

If your hamstrings are feeling stiff, take 10 minutes with Kaisa to loosen them up. Disclaimer: If you have hurt yourself, or deal with chronic or severe pain, please see a doctor or physical therapist before you do this class. This class is intended to relieve everyday pain and tension, not to fix an injury.

Body Part Flows

Upper Body Mobility

10 Upper Body Mobility

Join Kaisa for a quick, 10 minute routine that will leave your upper body feeling relaxed and more mobile! Perfect for recovery days or as a post-workout cool down!

Lower Body Mobility

11 Lower Body Mobility

Grab a mat for this 15 minute floor routine! We're focusing on the major muscle groups and joints in the lower body. Your hips, hamstrings, calves, knees, and ankles will feel amazing after this!

Back Bliss

12 Back Bliss

Your back deserves a break! Use this 20 minute mobility recovery routine often to help your back feel its best.

Happy Hips

13 Happy Hips

Are you ready for a fun hip flow, Team? Show those hips some love as we open them up and stretch them out! We also pay some special attention to your quads, so remember to breathe if you’re feeling tight!

Joyful Joints

14 Joyful Joints

Let's try to get some movement in today! 😁 And if you need ideas of what to do, TRY THIS! It’s a super up beat 💃 mobility workout that will leave your body feeling energized and goooood!

Workout Warm Up

15 Workout Warm Up

Warming up before your workout is so important! This 10-minute pre-workout warm up will get your heart rate up, warm up your muscles and joints, and leave you feeling ready for anything.

Running Warm Up

16 Running Warm Up

Jogging is NOT a warm up for your run! Take ten minutes with Kaisa to mobilize and warm up your joints and major muscle groups -- your body will thank you!

Walk Warm Up

17 Walk Warm Up

Happy hips make for a good walk! Waking up your lower body and warming up your joints is key to feeling better while walking or hiking.

Tennis/Pickleball Warm Up

18 Tennis/Pickleball Warm Up

Get ready to hit the courts with this ten-minute warm up! Wrist, shoulder, and hip mobility are super helpful in improving your pickleball or tennis game.

Biking Warm Up

19 Biking Warm Up

Get ready for your bike ride with this quick 10-minute warm up! We'll be paying special attention to your hips and glutes, but also your back and shoulders to prevent stiffness.

Golf Warm Up

20 Golf Warm Up

Take 10 minutes to improve your golf game with this quick warm up! More mobility means better rotation and a more powerful, precise swing.

Active Recovery

21 Active Recovery

Feeling sore from yesterday's workout? Try this 20-minute mobility routine on your recovery days to loosen up and help your body bounce back.

Strength Recovery

22 Strength Recovery

When you're working on building strength, your recovery routine is just as important as your workout routine! Use this 20 minute class for your rest days to tackle soreness, gain strength, and prevent injury.

Strrreeeeeetch

Mobility, Stretching

23 Strrreeeeeetch

The goal of this class is to stretch it ALL out! We'll be staying in these moves for longer than usual, sinking into the stretches, really connecting with our bodies and hear what they're trying to tell us.

Mobility, Stretching

Runners Cool Down

24 Runners Cool Down

This is a perfect 10-minute stretch for after your run. Your body will thank you!

Theragun Mobility: Hips

Mobility Theragun

25 Theragun Mobility: Hips

Hips feeling tight? Join Kaisa for some Theragun work and mobility stretches! In under 20 minutes, she’ll help you relax and mobilize those hips to get you back to feeling your best.

Mobility Theragun

Theragun Mobility: Lower Back

Mobility Theragun

26 Theragun Mobility: Lower Back

Ready to show your lower back some love? Grab your Theragun and massage your low back muscles on either side of your spine. Kaisa will guide you through several deep stretch exercises to improve your mobility and make your body feel good!

Mobility Theragun

Theragun Mobility: Legs

Mobility Theragun

27 Theragun Mobility: Legs

Show your legs some love! Wake up your muscles with the Theragun (which provides percussive therapy) first; then move into these stretches to improve your leg mobility. Focus on those quads, calves, and glutes—you got this!

Mobility Theragun

Theragun Mobility: Neck & Shoulders

Mobility Theragun

28 Theragun Mobility: Neck & Shoulders

Grab a chair and hang out with Kaisa in this 10 minute mobility workout. Using the Theragun, you’ll prep these often-tight neck and shoulder muscles before gently mobilizing them. This is a great short routine for anyone who holds tension in this area or spends a lot of time at a computer.

Mobility Theragun

Back to Library