Mobility
91 exercises, from the easiest to the hardest.
Beginner friendly 52
- Ankle CARs Beginner friendly · No equipment
- Ankle Circles Beginner friendly · No equipment
- Ankle Dorsiflexion — Knee to Wall Beginner friendly · Wall / Door Frame
- Child's Pose Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Passive Beginner friendly · Foam Roller
- Hip 90/90 — Passive Hold Beginner friendly · No equipment
- Neck Rotation Beginner friendly · No equipment
- Open Book — Reduced Arc Beginner friendly · No equipment
- Partial-Bodyweight Hang Beginner friendly · Pull-up Bar
- Wrist CARs Beginner friendly · No equipment
- Wrist Circles Beginner friendly · No equipment
- Wrist Circles — Seated Beginner friendly · No equipment
- Deep Squat Hold — Bodyweight Beginner friendly · No equipment
- Deep Squat Hold — Static Beginner friendly · No equipment
- Foam Roller Thoracic Extension — Active Beginner friendly · Foam Roller
- Frog Squat Beginner friendly · No equipment
- Half-Kneeling Ankle Mobility Beginner friendly · No equipment
- Half-Kneeling Hip Shift Beginner friendly · No equipment
- Hanging Shoulder Decompression Beginner friendly · Pull-up Bar
- Indian Club Single Pendulum — Short Arc Beginner friendly · Indian Clubs
- Neck CARs Beginner friendly · No equipment
- Open Book Beginner friendly · No equipment
- Plate Around the World Beginner friendly · Weight Plates
- Plate Halo — Lighter Beginner friendly · Weight Plates
- Quadruped Thoracic Rotation with End-Range Hold Beginner friendly · No equipment
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Wall Slides Beginner friendly · Wall / Door Frame
- Wrist Weight-Bearing Extension Beginner friendly · No equipment
- Wrist Weight-Bearing Extension — Fingers to Side Beginner friendly · No equipment
- Ankle CARs — Standing Beginner friendly · No equipment
- Ankle Dorsiflexion — Knee to Wall with Band Beginner friendly · Resistance Band, Wall / Door Frame
- Half-Kneeling Hip Shift with Rotation Beginner friendly · No equipment
- Hip 90/90 Active Rotation Beginner friendly · No equipment
- Hip CARs Beginner friendly · No equipment
- Hip Rotation — Standing Beginner friendly · No equipment
- Indian Club Figure Eight — Single Club Beginner friendly · Indian Clubs
- Indian Club Partial Mill — Front Arc Beginner friendly · Indian Clubs
- Indian Club Shield Cast — Short Arc Beginner friendly · Indian Clubs
- Indian Club Single Pendulum Beginner friendly · Indian Clubs
- Kneeling Thoracic Rotation — Dynamic Beginner friendly · No equipment
- Lumbar-Locked Hip Rotation Beginner friendly · No equipment
- Mace 10-to-2 — Short Arc Beginner friendly · Persian Mace / Gada
- Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
- Plate Figure Eight Beginner friendly · Weight Plates
- Plate Halo Beginner friendly · Weight Plates
- Plate Rotational Swing Beginner friendly · Weight Plates
- Prying Goblet Squat Beginner friendly · No equipment
- Push-Up Position Wrist Circles Beginner friendly · No equipment
- Shoulder CARs Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Thoracic CARs Beginner friendly · No equipment
- Wrist CARs — Weight Bearing Beginner friendly · No equipment
Some experience helps 34
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Deep Squat Hold with Thoracic Rotation Some experience helps · No equipment
- Foam Roller Thoracic Extension — Arms Overhead Some experience helps · Foam Roller
- Hip 90/90 — Torso Lean Forward Some experience helps · No equipment
- Indian Club Figure Eight Some experience helps · Indian Clubs
- Indian Club Two-Hand Swing Some experience helps · Indian Clubs
- Mace Grave Digger — Lighter Load Some experience helps · Persian Mace / Gada
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Plate Figure Eight — Wider Stance Some experience helps · Weight Plates
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D1 Flexion Some experience helps · Resistance Band
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Shoulder CARs — Against Wall Some experience helps · Wall / Door Frame
- Thoracic CARs — Lumbar-Locked Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Wall Slides — Floor Version Some experience helps · No equipment
- World's Greatest Stretch Some experience helps · No equipment
- Hip CARs — Unsupported Some experience helps · No equipment
- Indian Club Double Pendulum Some experience helps · Indian Clubs
- Indian Club Mill Some experience helps · Indian Clubs
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Mace 360 — Partial Arc Some experience helps · Persian Mace / Gada
- Mace Grave Digger Some experience helps · Persian Mace / Gada
- Plate Rotational Swing — Heavier Some experience helps · Weight Plates
- Prying Goblet Squat with Thoracic Rotation Some experience helps · No equipment
- Push-Up Position Wrist Circles — Extended Plank Some experience helps · No equipment
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Thread the Needle to Thoracic Rotation Some experience helps · No equipment
- Wrist Weight-Bearing Extension — Push-Up Position Some experience helps · No equipment
- Cossack Squat Some experience helps · No equipment
- Deep Squat Hold — Thoracic Rotation Both Arms Some experience helps · No equipment
- Gada Mill Some experience helps · Persian Mace / Gada
- Indian Club Figure Eight — Opposite Direction Some experience helps · Indian Clubs
- Indian Club Opposite-Direction Swing Some experience helps · Indian Clubs