Joint mobility drills

Controlled movements that take a joint through its full range: the prep that gets shoulders, hips and ankles ready to load. Unlike a static stretch, you don't hold the end position here — you move in and out of it. Slot a few into your warm-up, a handful of slow reps per side, and stop short of pain. For longer holds aimed at flexibility and recovery, the Mobility exercises hub is the better fit.

  • Back · Beginner

    Moving Child Pose

    A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.

  • Shoulders · Intermediate

    Wall Angel

    Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.

  • Legs · Beginner

    Rocking Frog

    A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.

  • Chest · Beginner

    World’s Greatest Stretch

    The World's Greatest Stretch is a dynamic exercise that targets multiple muscle groups, enhancing flexibility, mobility, and overall functional movement. It is particularly effective for warming up the body before a workout, focusing on the hips, hamstrings, thoracic spine, and shoulders.

  • Glutes · Beginner

    Glutes Roll

    A self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.

  • Chest · Beginner

    Band Warm-Up Dynamic Shoulder Stretch

    Designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.

  • Glutes · Beginner

    Figure 4 Stretch on Chair

    A seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.

  • Glutes · Beginner

    Seated Figure 4 Stretch

    A flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.

  • Hips · Beginner

    90 To 90 Stretch

    A seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.

  • Legs · Beginner

    Roll Foot

    A self-myofascial release drill for the underside of the foot, typically using a small roller or ball. It is used for local tissue work and comfortable foot mobility rather than strength training.

  • Legs · Beginner

    Knee To Chest Stretch

    A flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.

  • Shoulders · Beginner

    Arm Circles

    Shoulder circles are a dynamic warm-up exercise targeting the shoulder joints and surrounding muscles. This exercise helps improve mobility, flexibility, and blood flow to the shoulder area, reducing the risk of injury during more intense workouts.

  • Legs · Beginner

    Rocking Half Frog Stretch

    A dynamic flexibility exercise targeting the hip flexors, adductors, and lower back. It helps improve mobility and reduce tension in the hips, making it beneficial for athletes and individuals with sedentary lifestyles.