Extended flows
Longer follow-along sessions for when you have the time.
Sidewinder | Flow Bands Core + Cross-Body Activation
Work rotational power through the core and build healthy cross body movement patterns and awareness.
ExpressActivateSpineCoreFeetThe Supported Squat | Flow Bands Glute + Lower-Body Strength
A move to create proper form during a squat while protecting the lower back.
CalibrateActivateGlutesHamstringsQuadsFlow Bands Cross-Wrapped Hip Opener | Fascial Release
A targeted hip-opener that utilizes the Flow Bands specific capabilities to dig in and create traction in the often tight hip socket.
CalibrateReleaseHipsGlutesQuadsFlow Bands Thigh Release + Hip Opener | Fascial Release
A powerful wrap to help open up tight thighs or hips. Adapted from the self-applied fascial maneuver from Human Garage
CalibrateReleaseHipsQuadsOverhead Spiral Raise | Flow Bands Shoulder + Back Strength
A full body spring-loaded rotational exercises that builds expanded body awareness & shoulder strength.
ExpressStrengthenShouldersCoreArmsAirwalker | Flow Bands Abs + Core Stability
Recline with one Flow Band supporting your upper body as you alternate leg lifts, coordinating breath with steady abdominal support. This walking-inspired pattern helps you feel your core connecting arms and legs while keeping your neck and shoulders relaxed. Suits beginners exploring core stability and experienced movers refining cross-body coordination.
CalibrateActivateCoreSpineQuads90/90 Arms | Flow Bands Shoulder + Arm Stretch
Explore a supported 90/90 arm and shoulder stretch, using the Flow Band’s gentle wrap to ease effort and notice differences between sides. Move slowly and breathe comfortably as you invite tension to soften, without forcing a position. Suits beginners and anyone seeking a gentler way to stretch the arms and shoulders.
CalibrateStretchArmsShouldersNeckThe Overhead V | Flow Bands Shoulder, Chest + Spine Stretch
Guide your Flow Band through a supported overhead arc, pairing movement with breath to explore space through your shoulders, chest, and spine. This gentle stretch helps you tune into your range of motion and muscular effort without forcing depth. Suited to beginners and experienced movers alike, with bent elbows welcomed as you find a comfortable range.
CalibrateStretchShouldersChestFull bodyTraps Release | Flow Bands Neck + Shoulder Tension Relief
Use the Flow Band’s grip and gentle pressure with slow head rotations to explore tension across your traps, neck, and upper shoulders. This release practice invites more ease and comfortable movement, especially after long periods of sitting, stress, or training. Suitable for beginners and experienced movers, with pressure and range guided by your comfort.
RegulateReleaseShouldersNeckThe Intuition Balance | Flow Bands Mind-Body Reset
Use gentle touch, breath, and focused attention to slow down and reconnect with your body. This simple, band-free practice offers space for a racing mind to settle and clarity to emerge, making it a welcoming reset for beginners or anyone feeling overwhelmed or caught in indecision.
RegulateRecoverThe Breath Elevator | Flow Bands Lower Back + Ribcage Release
Let the band offer light support as you move slowly and breathe into the back, sides, and base of your ribcage—without forcing a stretch. This gentle practice helps ease tension around the lower back and ribs while inviting slower, more intentional breathing, making it a good fit for beginners or anyone needing a quiet recovery moment.
RegulateRecoverShouldersChestNervous system