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So many of my columns are focused on exercise and nutrition. Nearly every lawyer I know these days needs motivation and a plan to move more and eat better. But this month I want to slow it down a bit.

Just like reviewing a tough case, we need to take an integrative, 360-degree approach to wellness. While it's true we need to move more, we also need to move better. And while "abs are made in the kitchen," if we aren't tending to our bodies' rest and regeneration needs we can end up with pain, injuries, poor posture, fatigue, sickness and a load of other problems. One of the most helpful things I've learned as a couch is to address not only movement/exercise and nutrition but also the equally important recovery.

Right after I meet with a new client and I understand their goals and injuries I spend a full hour walking them through how to foam roll, stretch and mobilize their joints. This is crucial to lengthening tight muscles that are shortened all day at their desks so that we can later strengthen the muscles that are weak.

Clients who don't learn early on how to tend to their mobility needs end up frustrated, in pain and often getting hurt. So I coach that mobility workouts are just as important as those butt-kicking cardio and lifting sessions.

Since all my work now has gone virtual in our "sheltering in place" world I wanted to recreate for my readers what that hour long mobility session is like. So I grabbed my foam roller and a few easy to find things like a small ball, chair and a strap/band and recorded this video. If you are feeling like your body needs a reset and want to learn what stretches and mobility drills are best for you, find a little space and join me for a mobility session.

Jonathan Jordan is a personal trainer, nutrition coach and corporate wellness consultant in San Francisco. Check out his blog JJ Fit 24/7.