Move with more comfort.
Explore stretches and mobility drills by body region. Each guide gives you a setup, a controlled movement cue and an easier alternative to help you find a comfortable range.
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Choose a body region and start gently.
Use these guides for general movement practice, not diagnosis or injury treatment. Keep the range comfortable, move under control and stop if an exercise causes pain. For an injury or persistent symptoms, follow advice from a qualified clinician.
Stretches and mobility drills
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Neck
Seated neck rotation
Focus: Neck range of motion and movement control
Sit upright and turn your head slowly to one side within a comfortable range. Pause briefly, return and repeat on the other side. Start with 3 gentle repetitions per side.
Open mobility guide
Gentle neck side bend
Focus: Neck range of motion and movement control
Sit tall, relax your shoulders and tilt one ear toward the same-side shoulder without twisting. Return slowly. Start with 3 short comfortable holds per side.
Open mobility guideShoulders
Controlled shoulder circles
Focus: Shoulders range of motion and movement control
Stand tall and make small slow shoulder circles; gradually explore a comfortable range without arching your back. Start with 6 circles each direction.
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Cross-body shoulder stretch
Focus: Shoulders range of motion and movement control
Bring one arm across your chest. Support it above the elbow with the other arm and gently draw across without shrugging. Start with 2 × 15–20 seconds per side.
Open mobility guideChest
Upper back
Supported lat reach
Focus: Upper back range of motion and movement control
Place hands on a stable counter, step back and hinge your hips. Let the chest lower slightly while keeping a long spine and relaxed ribs. Start with 2 × 15–20 seconds.
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Seated thoracic rotation
Focus: Upper back range of motion and movement control
Sit with feet planted and arms crossed. Rotate the ribcage gently while keeping the pelvis facing forward, then return. Start with 6 slow repetitions per side.
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Cat–camel mobility
Focus: Upper back range of motion and movement control
On hands and knees, slowly round and then gently extend the spine in a small comfortable range. Breathe continuously. Start with 6–8 slow cycles.
Open mobility guideWrists
Wrist flexor stretch
Focus: Wrists range of motion and movement control
Extend an arm with palm up and elbow soft. Gently ease the fingers downward with the other hand until a light forearm stretch appears. Start with 2 × 15 seconds per side.
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Wrist extensor stretch
Focus: Wrists range of motion and movement control
Extend an arm palm down with a soft elbow. Gently bend the wrist down using the other hand; keep pressure light. Start with 2 × 15 seconds per side.
Open mobility guideHips
Supported hip circles
Focus: Hips range of motion and movement control
Hold a stable rail and draw small controlled circles with one bent knee. Keep the pelvis level and use a comfortable range. Start with 5 circles each direction per side.
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Supported 90/90 hip switches
Focus: Hips range of motion and movement control
Sit with knees bent in front. Rest your hands behind you and gently move both knees from one side toward the other; reduce the range as needed. Start with 6 slow switches.
Open mobility guideMobility is one part of a balanced routine.
Combine comfortable mobility practice with strength, cardio, sport-specific training and recovery that matches your needs.
Continue to the strength and cardio library