Joint Mobility

14 joint mobility exercises for shoulders, thoracic spine, hips and ankles. Controlled rotations, dynamic stretches and deep mobilization postures.

14 Articles

CARs — Controlled Articular Rotations (Shoulder)

ShouldersMobility

CARs — Controlled Articular Rotations (Shoulder)

Shoulder CARs perform a full circle of the glenohumeral joint to explore and maintain all available range.

Published on February 21, 2026Read more

Thoracic Rotation

SpineMobilityThoracic

Thoracic Rotation

Quadruped thoracic rotation mobilizes the thoracic spine, improving torso rotation and reducing cervical and lumbar compensations.

Published on February 21, 2026Read more

Cat-Cow

BeginnerSpineMobility

Cat-Cow

Cat-Cow mobilizes the spine segment by segment, alternating flexion and extension to nourish intervertebral discs.

Published on February 21, 2026Read more

Ankle Circles

BeginnerMobilityAnkles

Ankle Circles

Ankle circles mobilize the talocrural joint in all directions, improving proprioception and preventing sprains.

Published on February 21, 2026Read more

Deep Squat Hold

BeginnerMobilityHips

Deep Squat Hold

The deep squat is the ancestral resting position that simultaneously mobilizes hips, ankles and thoracic spine.

Published on February 21, 2026Read more

Wall Slide (Wall Angel)

PostureShouldersUpper Body

Wall Slide (Wall Angel)

The wall slide improves scapular mobility and corrects shoulder posture by maintaining wall contact.

Published on February 21, 2026Read more

90/90 Hip Stretch

FlexibilityMobilityHips

90/90 Hip Stretch

The 90/90 stretches the internal and external hip rotators simultaneously, developing complete and balanced hip mobility.

Published on February 21, 2026Read more

Couch Stretch

FlexibilityLower BodyMobility

Couch Stretch

The Couch Stretch is one of the most powerful stretches for the psoas and quadriceps, essential for people who sit for long periods.

Published on February 21, 2026Read more

CARs — Controlled Articular Rotations (Hip)

MobilityHips

CARs — Controlled Articular Rotations (Hip)

Hip CARs explore the maximum range of the hip joint in controlled rotation to maintain joint health.

Published on February 21, 2026Read more

Ankle Dorsiflexion (Knee to Wall)

MobilityAnkles

Ankle Dorsiflexion (Knee to Wall)

The knee-to-wall test improves ankle dorsiflexion, essential for squatting, running and knee injury prevention.

Published on February 21, 2026Read more

Shoulder Circles

BeginnerShouldersUpper Body

Shoulder Circles

Shoulder circles mobilize the glenohumeral joint in all directions, reducing stiffness and preparing shoulders for effort.

Published on February 21, 2026Read more

Stick Pass-through

ShouldersUpper BodyMobility

Stick Pass-through

The stick pass-through develops full shoulder mobility by passing a stick from front to back overhead.

Published on February 21, 2026Read more

Open Book

SpineMobilityThoracic

Open Book

The Open Book is a lying thoracic mobility exercise that opens the chest and improves dorsal spinal rotation.

Published on February 21, 2026Read more

World's Greatest Stretch

FlexibilityMobilityHips

World's Greatest Stretch

The World's Greatest Stretch simultaneously mobilizes hips, thoracic spine and hamstrings in one fluid movement.

Published on February 21, 2026Read more

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