The 10 Most Important Mobility & Flexibility Exercises


Mobility and flexibility are very important when it comes to a healthy body. Both will improve and stabilize the range of motion of your joints and muscles. It will also improve your posture and reduce aches, pains, imbalances and will improve your body awareness. In this video we will show you 10 of the most important and comprehensive exercises. Cat – Cow
We start right here with the Cat – Cow. This exercise is great for your shoulder blade and spine mobility. In the first part of the movement, you press your arms into the ground, push your shoulder blade forward, round your back and tuck your chin. In the second part, you extend your spine, bring your shoulder blades together and look forward. Always keep your arms straight and don’t overextend your cervical spine too much. Archer Squat
The next exercise is the Archer Squat. This exercise is great for your hip mobility and leg flexibility. It is important to let one leg straight and bend the other one. First of all you need the right distance between your legs. Choose a distance which allows you to go down with the straight back and without falling backwards or letting your bent leg heel lift off the ground. The movement comes from your hips and not your spine. You can do this movement with a straight leg heel on the ground to target your hamstrings, or with the inside of your foot to target the adductors. Always keep the tension in your legs and don’t overextend the straight leg. Try to improve the range of motion step by step. If you are able to sit down you can also add some rotations. Spiderman Lunge with Reach
Let’s move on with the Spiderman Lunge with Reach. This exercise will stretch your glutes hip flexors and mobilize your spine and shoulder. The front leg is bent and the rear one should be straight all the time. Now you bring your hips as close as possible to the ground, rotate your body and do the reach. Your eyes follow your hands and you rotate both arms outwards. Squat with Reach
The reach is also a part in the next exercise. Perform a similar movement with your arms, the head and the spine, but this time in a deep squat position. Go as deep as possible and let your heels on the ground. Your body should be as upright as possible when you do the reach. Jefferson Curl
One of the most popular and beneficial mobility exercises for the posterior chain is the Jefferson Curl. It will mobilize and stabilize your spine and will stretch your hamstrings and glutes. It’s important to do it very slow and controlled. Start by tucking your chin and bend yourself forward vertebra by vertebra. Your knees should be straight all the time. If you are a beginner do it with your body weight. Later if you are used to this movement you can slowly add up some weight. Passive & Active Hang
When it comes to shoulder blade activation mobilization and stabilization there is nothing better than the passive and active hang. Just let yourself hang from a bar with straight arms. Now start to pull your shoulder blades down and together. The stronger and more mobile you get, the more your upper body will produce and allow an arch in your spine. If you want to mobilize your shoulder you can also do it on the ground. Shoulder Circles
You lay on your stomach and move your straight arms from the front to the back. Here it’s important to let your body straight, tuck your chin and avoid an arched back as good as possible. The next exercise is a moneymaker when it comes to mobility for your shoulders spine and hip flexors. Backbridge
The Backbridge will mobilize your anterior muscle chain while it strengthens the posterior one. This movement is very complex. So if you want to know more about it, check out our back bridge tutorial. Pigeon Stretch
A great exercise for hip flexibility is the Pigeon Stretch. The goal is to put your 90 degree bent leg to the ground in front of you while the other one is straight. It’s okay if you have to turn your front leg a little bit inwards. But the goal should be a 90 degree angle between the upper and lower leg. Always push your hips forward, stay upright with your torso and don’t rotate your body. The pigeon stretch would stretch your hip flexors and glutes. Log Roll
The last exercise is a mix of mobility and coordination. You lay on the ground and tuck your knees to your chest as tight as possible. Then you extend your body to the Hollow Body Position, from where you slowly roll over to your stomach and extend your arms and your spine. From there you roll on back into the hollow body position and tuck your knees again. This exercise is great to mobilize and strengthen your posterior and anterior chain in one movement. Those were our 10 most important mobility exercises to mobilize and strengthen your whole body. For further questions just leave a comment. Thanks! Alex.

100 thoughts on “The 10 Most Important Mobility & Flexibility Exercises

  1. Hey Alex! I'm 30 and I'm looking for a routine to do daily that will loosen up all my stiff back and legs. Ideally I want the best flexibility and strength possible. Loved the video but I don't know if I need to split them down or do them all at once everyday?

  2. I was temped to unlike but of course it is useful, however, maybe for one out of 100 or 1000? Can you please help us, beginners, inflexible ones with beginner exercises?😊👍

  3. At 3:42, what were you thinking in your mind while bending yourself vertebrae by vertebrae? I mean, were you aiming to bend cervical first, then, thoracic, then, lumbar? Please reply me.

  4. ALEX, Is it better to do these exercises without shoes? Do you think shoes would make it more difficult the flow of movement?

  5. Brother if wanna show me some tinkered steps of "Surya Kriya" and "Yogasanas" then it's better to do Yoga instead of this exercise. Guys I assure you these steps in this video are taken directly from Surya Kriya and Yogasanas, but they are slightly tinkered. I can tell you the particular aasanas name in this video. Anyone one doing little bit of Yoga, he/she knew it. So I am not criticizing anybody. The Guy who is doing these steps in this video is exceptionally capable and performing fabulously but the content is taken directly from Yoga. Just like Xerox copy. So do Yoga stay fit and flexible. But if you wanna muscle building then go to the gym. 🙏

  6. About passive and active hands I saw your video and I do them the last 2 years or 3 they became a part of my exercise noone really does them they feel nice and here I am again to see where I learn them

  7. Hello, I play cricket and lately I have observed that my ball throwing strength in arms and shoulders is completely gone. Could you please share a video about the workouts for strengthening arms and shoulders for throwing activities. Thanks in advance.

  8. Your techniques are awesome but due to text we are not seen complete movement so this instead if black background you can change transparent. Good luck

  9. Those form correction extras are very helpful brother! Thanks so much! Learned a lot from this channel! Stay blessed!

  10. I want to be super flexible and strong. So i do yoga, martials arts and calisthenics. But when i do yoga and arch my back for bridge poses then i can't be able to do front lever. N when i do calisthenics , my get stiff….is it possible to be super flexible and strong at the same??

  11. I'd really love to see a video about stretching in the office. No equipment, standing exercises for when we take breaks and sitting exercises while we are sitting in front of the computer. Could be to separate "follow along" routines 5 and 10 minutes long.

  12. Me: Let's try mobility training
    Warm up: ends up in hospital with broken pelvic, right leg, torn bicep and chest

  13. Is the passive/active hang a scapular pull-up by another name? Or are there different emphases between the two?

  14. You are GREAT keep teaching humans the right way of living , thank you for the knowledge that you share ! Bless you!

  15. This doesn't work for anyone who has pelvic tilt/tight hamstrings/tight groin muscles/forward shoulder posture. Don't attempt because you won't be able to do most

  16. @Calisthenicmovement Is it ok to do the jefferson curl when you had bad problems with your intervertebral disc a year ago?

  17. i need just 1 button to THUMBS UP ALL of this man's videos at 1 time because I'M CONFIDENT that they're all GREAT!!!

  18. I did squat to reach (2:36) something moved in my stomach and my whole digestive system got destroyed. I'm suffering from constipation, indigestion and weakness from past 2 years. It has completely destroyed my life. Been to many doctors got no solution. Can you help me in anyway Calisthenics movement ?

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