Here’s a full-body mobility routine you can use daily or as a warm-up before your workouts. It targets the major joints and muscle groups from head to toe. No fancy equipment needed—just your body and a bit of space.
1. World’s Greatest Stretch
As the name suggests, this dynamic stretch does it all. It opens up your hips, stretches your hamstrings, activates your glutes, and rotates your spine.
How to do it:
- Start in a high lunge with your right foot forward.
- Place your left hand on the ground and rotate your right arm up toward the ceiling.
- Pause, then bring your elbow down to the instep of your right foot.
- Repeat and switch sides.
Targets: Hips, hamstrings, spine, and thoracic mobility.
2. Deep Squat Hold
This primal position helps restore hip, ankle, and lower back mobility—perfect for undoing hours of sitting.
How to do it:
- Stand with feet shoulder-width apart.
- Drop into a deep squat, keeping your heels down and chest up.
- Hold for 30–60 seconds.
Targets: Hips, ankles, lower back.
3. Cat-Cow
A classic from yoga, this gentle spinal wave helps lubricate your spine and improve posture.
How to do it:
- Start on all fours.
- Inhale as you arch your back (cow), lifting your head and tailbone.
- Exhale as you round your spine (cat), tucking chin to chest.
- Move slowly and mindfully for 5–10 reps.
Targets: Spine, neck, core.
4. Downward Dog to Cobra
This flowing movement combines two powerful poses to stretch both the front and back of your body.
How to do it:
- Start in a downward dog, pressing heels toward the ground.
- Shift forward, lower your hips, and open your chest into cobra (or upward dog).
- Flow back and forth slowly for 6–8 reps.
Targets: Shoulders, hamstrings, chest, spine, hips.
5. 90/90 Hip Switch
This is one of the best drills for improving hip internal and external rotation—key for squatting, running, and pain-free movement.
How to do it:
- Sit with your front leg bent at 90 degrees and back leg behind you at 90 degrees.
- Keep your chest tall and switch sides by rotating your knees to the other side.
- Perform 5–8 controlled reps per side.
Targets: Hip rotation, glutes, pelvis.
6. Lunge with Spinal Twist
This move opens up tight hip flexors and adds a rotational element to loosen up your spine.
How to do it:
- Step into a forward lunge.
- Twist your torso toward your front leg, reaching your opposite arm across.
- Return to center and switch sides.
Targets: Hips, quads, spine, thoracic rotation.
7. Standing Toe Touch to Overhead Reach
This dynamic movement integrates the posterior chain with the overhead shoulder reach.
How to do it:
- Start standing tall.
- Hinge at your hips to touch your toes.
- Slowly rise, reaching your arms overhead.
- Repeat for 8–10 reps.
Targets: Hamstrings, lower back, shoulders, upper spine.
8. Windmill Arm Circles
A simple yet effective way to warm up the shoulder joints and improve control.
How to do it:
- Extend your arms out to the sides.
- Make slow, controlled circles—forward and backward.
- Start small, then increase the range of motion.
Targets: Shoulders, rotator cuff, upper back.
9. Scapular Push-ups
These help activate and strengthen the muscles around your shoulder blades, improving stability and posture.
How to do it:
- Get into a high plank.
- Without bending your elbows, pinch your shoulder blades together, then push them apart.
- Perform 10–15 slow reps.
Targets: Scapula, upper back, serratus anterior.
10. Shoulder Dislocates with Band
Great for restoring shoulder mobility and posture, especially if you spend a lot of time hunched over.
How to do it:
- Hold a resistance band or broomstick wider than shoulder-width.
- Keep arms straight as you bring the band overhead and behind you, then return.
- Move slowly for 8–10 reps.
Targets: Shoulder joint, chest, lats.
Conclusion.
Mobility isn’t just about being limber—it’s about reclaiming your natural range of motion. Doing this full-body routine regularly, even just 10–15 minutes a day, can make a big difference in how your body feels and functions.
Whether you're warming up, cooling down, or taking a movement break during the day, these exercises are your toolkit for a healthier, more mobile body.
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