If you want to improve your movement, enhance your strength, and reduce the risk of injury, incorporating mobility training into your routine is not a choice – it’s a necessity. Unlike traditional static stretching, mobility exercises emphasize deliberate movements across your entire range of motion. By doing so, you can unlock tight joints, activate muscles that are often underutilized, and enable your body to operate optimally.

Enhanced mobility goes beyond merely being able to touch your toes or execute a deep squat; it involves developing strength and stability at the extremes of your movements. This increased capability translates to heightened performance during workouts, improved posture throughout the day, and a decreased likelihood of sustaining injuries during unforeseen movements. Whether you engage in weightlifting, running, or simply daily activities like standing up, mobility serves as your secret weapon.

The subsequent four exercises specifically target key areas in your body that tend to restrict movement and contribute to discomfort: hips, shoulders, spine, and ankles. These drills can be performed on a daily basis or utilized as a dynamic warm-up before your regular workout sessions. Aim to spend 45 to 60 seconds on each side of the body for every exercise, focusing on deliberate movements rather than speed. Consistent practice of these exercises will yield significant advantages over time.

World’s Greatest Stretch with Rotation

The name says it all. The World’s Greatest Stretch hits nearly every major joint in one fluid motion: hips, thoracic spine, hamstrings, and ankles. The rotation opens up your chest and spine, while the lunge position fires up your hip flexors and glutes. It’s the gold standard for total-body mobility and a must-have in any warm-up or recovery routine.

How to do it:

1. Step your right foot forward into a deep lunge, both hands on the ground beside your front foot.
2. Keep your back leg straight with your heel lifted.
3. Rotate your right arm toward the ceiling, opening your chest toward your front leg.
4. Hold for a breath, then return to center and switch sides.

90/90 Hip Switches

Tight hips limit everything from squats to walking to simply sitting comfortably. The 90/90 hip switch builds internal and external hip rotation, two areas that get neglected in most workouts. Moving back and forth through the 90/90 position increases joint awareness, improves posture, and strengthens the small stabilizers around your pelvis.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Sit on the floor with your front leg bent at 90 degrees in front of you, and the other bent at 90 degrees to your side.
2. Keep your chest tall and your hands on the ground beside you for support.
3. Slowly rotate both legs to the other side without lifting your feet.
4. Move with control, pausing briefly in each position.

Prone Shoulder Liftoffs

Prone shoulder liftoffs target mobility, especially the ability to extend and rotate the shoulder under tension. Liftoffs strengthen the small muscles that stabilize your shoulder joint, which means better overhead strength and fewer chances of impingement or nagging pain. It’s small, precise, and surprisingly intense when done right.

How to do it:

1. Lie face down with arms extended straight out in a Y or W position.
2. Keep your forehead down and squeeze your glutes to stabilize your spine.
3. Lift your arms slightly off the ground without shrugging or bending at the elbow.
4. Hold briefly, then lower with control and repeat.

Ankle Rockbacks

Your ankle mobility directly affects your squat depth, balance, and stride. If you want strong, injury-resistant legs, your ankles need to move well. The ankle rockback improves dorsiflexion, the ability to bring your toes toward your shin, which is critical for knee health and smooth lower-body mechanics.

How to do it:

1. Start in a half-kneeling position with your front foot flat and knee bent at 90 degrees.
2. Keeping your heel grounded, slowly shift your knee forward over your toes.
3. Rock back slightly, then repeat the forward motion.
4. Avoid letting your knee cave in or out—track it over the middle of your foot to maintain proper alignment and reduce joint stress.

Tyler Read, BSc, CPT