Mobility Exercises
Explore our complete collection of mobility exercises with video demonstrations and expert form cues.
104 exercises available
Arm Circles
Arm circles are a fundamental dynamic stretching exercise designed to warm up the shoulder girdle an...
Foam Roll - Upper Back
A self-myofascial release technique designed to alleviate tension in the thoracic spine and upper ba...
Wrist Circles
Wrist circles are a fundamental mobility exercise designed to warm up the wrist joints and forearm m...
External Rotation (Band)
External Rotation (Band) is a corrective shoulder exercise that uses elastic resistance to strengthe...
Pull-Apart (Band)
The Band Pull-Apart is a foundational isolation exercise that targets the rear deltoids and upper ba...
Wall Ankle Mobilization
The Wall Ankle Mobilization is a targeted mobility drill designed to improve ankle dorsiflexion and ...
Side-to-Side Leg Swings
Side-to-Side Leg Swings are a dynamic mobility exercise designed to loosen the hips, adductors, and ...
Forward & Back Leg Swings
Forward & Back Leg Swings are a dynamic mobility exercise designed to loosen the hips and improve ra...
Cat-Cow Stretch
The Cat-Cow Stretch is a gentle, synchronized breath-movement flow that improves spinal flexibility ...
Foam Roll - IT Band
A self-myofascial release technique designed to reduce tension along the outer thigh by applying pre...
Foam Roll - Quads
Foam rolling the quads is a self-myofascial release technique designed to relieve tension and tightn...
Lacrosse Ball - Upper Back
The Lacrosse Ball Upper Back release is a targeted self-myofascial release technique designed to all...
Lacrosse Ball - Shoulders
The Lacrosse Ball Shoulder release is a self-myofascial release technique designed to pinpoint and a...
Lacrosse Ball - Lats
The Lacrosse Ball Lat Release is a targeted self-myofascial release technique designed to break up m...
Lacrosse Ball - Pecs
This self-myofascial release (SMR) technique uses a lacrosse ball to target trigger points and tight...
Lacrosse Ball - Glutes
The lacrosse ball glute release is a targeted self-myofascial release (SMR) technique designed to br...
Lacrosse Ball - Hamstrings
The Lacrosse Ball Hamstring Roll is a targeted self-myofascial release technique used to release dee...
Lacrosse Ball - Calves
The Lacrosse Ball Calf Release is a targeted self-myofascial release (SMR) technique designed to all...
Lacrosse Ball - Foot
A targeted self-myofascial release technique using a firm ball to massage the plantar fascia and int...
Lacrosse Ball - Hip Flexors
The Lacrosse Ball Hip Flexor release is a targeted self-myofascial release technique designed to bre...
Lacrosse Ball - IT Band
The Lacrosse Ball IT Band release is a targeted self-myofascial release technique designed to allevi...
Lacrosse Ball - Forearms
A targeted self-myofascial release technique using a lacrosse ball to massage out tension in the for...
Lacrosse Ball - Triceps
The Lacrosse Ball Triceps is a self-myofascial release technique designed to relieve tension and imp...
Lacrosse Ball - Neck
The Lacrosse Ball Neck Release is a targeted self-myofascial release technique designed to relieve t...
Lacrosse Ball - Quads
A targeted self-myofascial release technique using a firm ball to massage and release tension in the...
Lacrosse Ball - TFL
The Lacrosse Ball TFL release is a targeted self-myofascial release technique designed to alleviate ...
Lacrosse Ball - Rhomboids
The Lacrosse Ball Rhomboids exercise is a targeted self-myofascial release technique designed to all...
World's Greatest Stretch
The World's Greatest Stretch is a dynamic full-body mobility exercise that simultaneously targets th...
Shoulder Dislocations (Band)
Shoulder dislocations are a dynamic mobility exercise performed with a resistance band to improve fl...
Hip Circles
Hip circles are a dynamic mobility exercise designed to loosen the hip joint and improve range of mo...
Thoracic Extensions
Thoracic extensions are a restorative mobility exercise performed on a foam roller to improve spinal...
Face Pull (Band)
The Band Face Pull is a corrective pulling exercise designed to strengthen the posterior deltoids, r...
Shoulder Taps
Shoulder taps are a dynamic core stability exercise performed from a high plank position that challe...
External Rotation (Dumbbell)
The Dumbbell External Rotation is a foundational shoulder isolation exercise designed to strengthen ...
Inchworm Walkout
The Inchworm Walkout is a dynamic bodyweight exercise that combines a hamstring stretch with a core-...
Scapular Wall Slides
Scapular Wall Slides are a corrective mobility exercise designed to improve shoulder mechanics and p...
Shoulder YTWL
The Shoulder YTWL is a comprehensive shoulder health complex that strengthens the rotator cuff and s...
Walking Knee Hugs
Walking Knee Hugs are a dynamic mobility exercise that involves pulling your knee to your chest whil...
Walking Lunges
Walking lunges are a dynamic unilateral lower-body exercise that targets the quadriceps, glutes, and...
Lateral Band Walks
A lateral stepping movement using a resistance band to target the outer hips and glutes. This exerci...
Monster Walks
Monster Walks are a dynamic resistance band exercise that targets the glute muscles by combining a l...
Ankle Mobility Circles
Ankle Mobility Circles are a fundamental joint mobilization exercise designed to improve range of mo...
Fire Hydrants
Fire Hydrants are a bodyweight floor exercise that targets the gluteus medius and improves hip mobil...
Cossack Squats
The Cossack Squat is a unilateral lower-body exercise that combines deep knee flexion with significa...
Hip 90/90 Transitions
Hip 90/90 Transitions are a dynamic mobility exercise that improves both internal and external rotat...
Frog Stretch
The Frog Stretch is a floor-based mobility exercise that deeply targets the inner thighs, groin, and...
Adductor Rocks
Adductor Rocks are a dynamic mobility exercise designed to mobilize tight inner thighs and improve h...
Jefferson Curl
The Jefferson Curl is a weighted mobility exercise that strengthens and lengthens the entire posteri...
Piriformis Stretch
The Piriformis Stretch is a vital mobility exercise designed to release tension in the deep gluteal ...
Loaded Groin Stretch
The Loaded Groin Stretch is a weighted mobility exercise designed to improve flexibility in the addu...
Foam Roll - Hamstrings
The Foam Roll - Hamstrings is a self-myofascial release technique designed to alleviate tension and ...
Foam Roll - Calves
Foam rolling calves is a self-myofascial release technique designed to alleviate tightness and impro...
Foam Roll - Glutes
Foam rolling the glutes is a self-myofascial release technique designed to relieve tightness and imp...
Massage Gun - Upper Back
The Massage Gun - Upper Back is a percussive therapy technique designed to release tension in the tr...
Massage Gun - Quads
The Massage Gun - Quads is a percussive therapy technique designed to release tension, improve blood...
Massage Gun - Hamstrings
A percussive therapy technique used to release tension and improve blood flow in the muscles along t...
Massage Gun - Calves
The Massage Gun - Calves exercise utilizes percussive therapy to alleviate tension and improve blood...
Massage Gun - Glutes
The Massage Gun - Glutes is a percussive therapy technique used to release tension, break up adhesio...
Massage Gun - Forearms
Massage Gun - Forearms is a percussive therapy technique designed to release tension in the wrist fl...
Massage Gun - Pecs
The Massage Gun - Pecs is a percussive therapy exercise designed to relieve tightness and improve bl...
Bench T-Spine Stretch
The Bench T-Spine Stretch is a targeted mobility exercise that uses a flat bench to improve thoracic...
Bent Over Shoulder Stretch
The Bent Over Shoulder Stretch is a standing mobility exercise designed to release tension in the re...
Child's Pose
Child's Pose is a restorative yoga posture that gently stretches the hips, thighs, and ankles while ...
Couch Stretch
The Couch Stretch is a highly effective mobility exercise designed to open up tight hip flexors and ...
Cross-body Arm Stretch
The Cross-body Arm Stretch is a fundamental upper body mobility exercise designed to release tension...
Deficit Calf Stretch
The Deficit Calf Stretch is a bodyweight mobility exercise performed on an elevated surface to deepe...
Downward Dog
Downward Dog is a foundational yoga pose and mobility exercise that creates an inverted V-shape with...
Fan Stretch
The Fan Stretch is a seated mobility exercise that opens the hips by stretching the inner thighs and...
Foam Roll Glute Bridge
The Foam Roll Glute Bridge is a restorative exercise that uses a foam roller to assist in hip extens...
Foam Roll Hip Abductors
A self-myofascial release technique designed to relieve tension in the outer hips and glutes. This r...
Foam Roll Hip Adductors
The Foam Roll Hip Adductors is a self-myofascial release technique designed to relieve tension and t...
Foam Roll Hip Flexors
Foam Roll Hip Flexors is a self-myofascial release technique designed to release tension in the fron...
Foam Roll Lats
Foam Roll Lats is a self-myofascial release (SMR) technique designed to relieve tension and tightnes...
Foam Roll Lower Back
Foam rolling the lower back is a self-myofascial release technique designed to alleviate tension in ...
Front Rack Stretch
The Front Rack Stretch is a targeted mobility exercise designed to improve flexibility in the tricep...
Head Tilt
The Head Tilt is a fundamental neck mobility exercise that targets the upper trapezius and lateral n...
Hip Flow
Hip Flow is a dynamic mobility sequence performed on all fours that involves rocking and circling th...
Knee to Chest Stretch
The Knee to Chest Stretch is a gentle supine mobility exercise designed to release tension in the gl...
Kneel to Stand
The Kneel to Stand is a functional bodyweight exercise that involves transitioning from a kneeling p...
Kneeling Hamstring Stretch
The kneeling hamstring stretch is a fundamental mobility exercise that targets tightness in the post...
Kneeling Hip Flexor Stretch
The Kneeling Hip Flexor Stretch is a fundamental mobility exercise that targets the iliopsoas and re...
Lateral Lunge Stretch
The Lateral Lunge Stretch is a lower-body mobility exercise designed to target the adductors (inner ...
Lower Back Stretch
The Lower Back Stretch is a gentle restorative movement performed lying on the floor to relieve tens...
Mini Loop Band Hip Flexor
The Mini Loop Band Hip Flexor is a targeted isolation exercise that strengthens the muscles responsi...
Open Book Stretch
The Open Book Stretch is a foundational thoracic mobility exercise designed to improve rotational mo...
Overhead PVC Shoulder Stretch
The Overhead PVC Shoulder Stretch is a fundamental mobility exercise that uses a lightweight pipe to...
PVC Around the World
The PVC Around the World is a fundamental mobility exercise that takes your shoulders through a full...
PVC Overhead Squat
The PVC Overhead Squat is a fundamental mobility exercise used to assess and improve total body flex...
PVC Overhead Squat Hold
The PVC Overhead Squat Hold is a functional mobility exercise that challenges full-body stability by...
PVC Windmill
The PVC Windmill is a functional mobility exercise that combines a hip hinge with thoracic rotation ...
Pigeon Pose
Pigeon Pose is a deep hip-opening stretch that targets the glutes, external rotators, and hip flexor...
Prone Calf Stretch
The prone calf stretch is a bodyweight mobility exercise performed from a modified plank position th...
Prone Hip Circles Forward
A prone mobility exercise that targets hip joint range of motion and core stability. It involves lyi...
Reach Behind and Open
The Reach Behind and Open is a static mobility exercise designed to stretch the back of the shoulder...
Seated Forward Bend
The Seated Forward Bend is a fundamental mobility exercise that deeply stretches the entire posterio...
Seated Neck Release Stretch
The Seated Neck Release Stretch is a gentle mobility exercise designed to alleviate tension in the u...
Seated Point and Flex
A seated mobility exercise that improves ankle range of motion by alternating between pointing the t...
Shin Box Hip Flexor
The Shin Box Hip Flexor is a dynamic mobility exercise that combines hip internal and external rotat...
Side Bend Stretch
The Side Bend Stretch is a fundamental mobility exercise that targets the obliques and lateral spina...
Standing Hip Flexor Stretch
The Standing Hip Flexor Stretch is a fundamental mobility exercise that targets the iliopsoas and re...
Supine Back Stretch
The Supine Back Stretch is a gentle restorative mobility exercise performed lying on your back to re...
Tricep Stretch
The Tricep Stretch is a fundamental upper body flexibility exercise designed to lengthen the muscles...
Up Dog
Up Dog is a yoga-inspired mobility exercise that stretches the chest and abdominals while strengthen...
Wall Slide Stretch
The Wall Slide Stretch is a corrective mobility exercise designed to improve overhead shoulder range...