Mobility & Stretch Workout
The Workout
Do the full routine when you want a complete mobility session, or pick one section when you only need a targeted reset.
| Area | Exercise | Sets | Reps / Time |
|---|---|---|---|
| Hips | Hip Airplanes with Hip Rotation | 2 | 5-8 / side |
| Hips | 90/90 Hip Switches | 2 | 8-12 total |
| Hips / Ankles | Deep Squat Hold | 2 | 30-60 sec |
| Hip Flexors / Quads | Couch Stretch | 2 | 30-60 sec / side |
| Ankles | Kettlebell-Assisted Knee-Over-Toe Dorsiflexion | 2 | 8-12 / side |
| Knees / Hamstrings | Bench-Supported Knee Flexion Mobilization | 2 | 8-12 / side |
| Ankles | Ankle Stretch Squat with Plate | 2 | 30-60 sec |
| Feet / Ankles | Instep / Top-of-Foot Stretch Against Wall | 2 | 20-40 sec / side |
| Thoracic Spine | Thoracic Spine Open Books | 2 | 6-10 / side |
| Shoulders | Shoulder Pass-Throughs / Shoulder Dislocates | 2 | 8-12 |
| Shoulders / Upper Back | Kettlebell Halo | 2 | 6-10 / direction |
| Shoulders | Cross-Arm Shoulder Stretch | 2 | 20-40 sec / side |
| Shoulders | Sleeper Stretch | 2 | 20-40 sec / side |
| Chest / Shoulders | Doorway Chest Stretch | 2 | 30-60 sec / side |
| Shoulders / Chest | Behind-the-Back Shoulder Extension Stretch | 2 | 20-40 sec |
| Shoulders / Spine | Dead Hang | 1 | 20-60 sec |
| Grip / Forearms | Hand Gripper — Close / Crush | 2 | 5-10 / hand |
| Grip / Forearms | Hand Gripper — Open & Close Repetitions | 2 | 10-20 / hand |
| Grip / Carries | Farmer Carries | 2-4 | 20-40 m or 30-60 sec |
| Grip / Shoulders | Dead Hangs ×2 | 2 | 20-60 sec |
Pick a Short Version
| If you want... | Do these rows |
|---|---|
| Hip and squat mobility | Hip airplanes, 90/90 switches, deep squat hold, couch stretch |
| Ankle and foot mobility | Knee-over-toe dorsiflexion, ankle stretch squat, top-of-foot stretch |
| Shoulder and chest mobility | Pass-throughs, halos, cross-arm stretch, doorway stretch, behind-the-back extension |
| Desk posture reset | Open books, doorway chest stretch, pass-throughs, dead hang |
| Grip finisher | Hand grippers, farmer carries, dead hangs |
| Full mobility session | Run the whole table in order |
How to Do Each Exercise
Hips and lower body
Hip Airplanes with Hip Rotation
Stand on one leg with a soft knee. Hinge forward at the hip, keep your back neutral, then open and close the pelvis slowly. Use a wall or rack for balance.
Deep Squat Hold
Take a comfortable squat stance, descend as deep as you can while keeping the feet planted, and let the elbows gently press the knees outward. Keep the chest tall.
90/90 Hip Switches
Sit with both knees bent around 90 degrees. Rotate both knees across to the opposite 90/90 position without rushing or forcing range.
Couch Stretch
Put one knee near a wall, bench, or couch with that foot behind you. Bring the other foot forward into a lunge, squeeze the rear-leg glute, and bring the torso upright until you feel the front of the hip and thigh.
Bench-Supported Knee Flexion Mobilization
Place one foot on a bench with the whole foot supported. Slowly bend the elevated knee and shift your body forward over the foot. Keep it controlled.
Ankles and feet
Kettlebell-Assisted Knee-Over-Toe Dorsiflexion
Place one foot flat on the floor and rest a light kettlebell on the thigh just above the knee. Keep the heel down and gently drive the knee forward over the toes.
Ankle Stretch Squat with Plate
Use the same plate/elevation setup you normally use and move slowly into a squat while focusing on ankle range. Keep the feet stable and avoid letting the ankles collapse inward.
Instep / Top-of-Foot Stretch Against Wall
Place the top of the foot and toes against a wall with the ankle gently pointed. Shift slowly until you feel a mild stretch across the top of the foot and front of the ankle.
Spine, shoulders, and chest
Thoracic Spine Open Books
Lie on your side with hips and knees bent. Keep the knees together while rotating the top arm and upper back toward the opposite side. Follow the moving hand with your eyes.
Shoulder Pass-Throughs / Shoulder Dislocates
Hold a stick, dowel, or rope with a wide grip and straight elbows. Move it from in front of you, over your head, and as far behind you as comfortable. Widen the grip if needed.
Kettlebell Halo
Hold a light kettlebell by the horns in front of your chest. Move it slowly around one side of your head, behind the head, and back around the other side. Keep the torso still.
Cross-Arm Shoulder Stretch
Bring one arm across your chest. Use the opposite arm to gently pull it closer while keeping the shoulder relaxed and down.
Sleeper Stretch
Lie on your side with the lower shoulder and elbow bent around 90 degrees. Gently rotate the forearm toward the floor. Stop at a mild stretch.
Doorway Chest Stretch
Place your forearm or hand on a doorframe with the elbow around shoulder height. Step or rotate away until you feel the chest and front of the shoulder stretch.
Behind-the-Back Shoulder Extension Stretch
Hold a stick, dowel, or rope behind your lower back with both arms straight. Keep the chest tall and gently lift the hands backward and upward.
Dead Hang
Grip a pull-up bar and hang with your feet off the floor or lightly supported. Let the shoulders lengthen, but avoid hanging through shoulder pain.
Grip and carries
Hand Gripper — Close / Crush
Hold the gripper securely, squeeze the handles together, briefly hold the closed position, then release under control.
Hand Gripper — Open & Close Repetitions
Squeeze the gripper closed, then let it reopen under control. Repeat smoothly rather than holding each rep.
Farmer Carries
Hold a dumbbell or kettlebell in each hand. Stand tall, brace the trunk, and walk with controlled steps. Keep the weights from swinging.
Quick Notes
- Move slowly. This is mobility work, not conditioning.
- Mild stretching or muscular tension is fine; sharp joint pain is not.
- For the ankle drills, preserve the setup that feels consistent with how you normally perform them.
- The second dead-hang entry is intentional: use it as an extra dose for grip, shoulders, and spine.
- If you only have 10 minutes, pick one section and do it well instead of rushing the full routine.
Context
This is a practical mobility and stretch workout built to be modular.
The full version covers hips, ankles, knees, feet, thoracic spine, shoulders, chest, grip, and loaded carries. The shorter versions are there for days when one area needs attention or when time is limited.
| Detail | Value |
|---|---|
| Duration | 10-45 minutes |
| Frequency | 1-3× per week, or selected sections as needed |
| Equipment | Pull-up bar, kettlebell or dumbbells, bench, plate/elevation, stick/dowel/rope, hand gripper |
| Goal | Better usable range of motion, joint control, shoulder comfort, ankle mobility, and grip endurance |