Mobility Workouts You Can Stick With
There are so many free strength and aerobic workouts online, which is amazing. But as we exercise more or get older, it becomes essential to pay more attention to our mobility. Just as much as traditional workouts, sometimes even more. Mobility training helps improve your flexibility, prevent injuries, and boost performance in other forms of exercise.
After researching extensively, I’ve compiled a list of the best mobility workouts you can do each week to see real results. I have included a full body mobility workouts, hip mobility exercises, as well as shoulder, ankle, and hamstrings mobility.
The Best Full-body Mobility Workouts
Full body mobility workouts are meant to target every single muscle and joint in your body to give you more flexibility and warm up the body before a big workout or release the tension on your day off.
I recommend doing your mobility workouts with no shoes or wearing barefoot shoes for better results.
Just like any workout routine, mobility exercises require time and repetition. Doing a hip mobility exercise once won’t make your hips flexible; consistency is key.
Important: These routines are designed for healthy individuals and do not target pain relief. If you’re experiencing pain, please consult a professional before starting any mobility exercises.
Strength Side
The BEST Mobility Exercises For Each Joint!
10 Minutes to Perfect Mobility – Full Routine to Follow
Movesmethod
Want FULL BODY MOBILITY? Watch This!
Movesmethod
The Ultimate Full Body Mobility Workout – Move Better, Feel Better
Do each move for sets and reps, or you can set the timer for 2-3 minutes per move.
Strength Side
15 min. Follow Along Full Body Stretching Routine
Tom Peto Training
20 Min FULL BODY STRETCH AND MOBILITY ROUTINE
30 Minute Beginner Mobility Workout | Coached Workout
A full-body mobility workout that uses both dynamic and static mobility exercises to increase your range of motion.
30 Minute Full Body Mobility Workout | All Levels, No Talking
Perfect video for more advanced, who just want to follow along and do not need explanations.
40 Minute Advanced Mobility Workout | Follow Along, No Talking
This video is for professionals who know what they are doing. Yoga-inspired mobility workout that includes advanced poses like shoulder stands, crab bridges and standing toe holds.
Best Hip Mobility Exercises
Human 2.0 Fitness
Standing HIP MOBILITY EXERCISES For Beginners And Older Adults
A great video to start hip mobility exercises if you are a complete beginner or are an older person who wants more mobility in their hips.
Vernon Griffith II
10 HIP MOBILITY EXERCISES TO UNLOCK YOUR HIPS
My hips are very tight from sitting down a lot, and I love all these 10 exercises to loosen them up.
30 Day Hip Flexibility FREE Program (Beginner to Intermediate)
Unlock your stiff hips by using a minimalist program with only 3 stretches done 3 times per week
Movesmethod
4 Exercises For Extreme Hip Mobility
In this video, learn how to increase your Hip Mobility with 4 simple but extremely effective exercises. No Equipment Needed.
The Movement System
The Truth About Hip Mobility | How to Finally Loosen Your Hips
An explainer video on how to get the best out of hip mobility exercises. You will need a few props, so I recommend following along with this video in the gym.
How To Improve Your Hip Range of Motion (Stretches & Mobility Exercises)
In this video, I am going to show you everything you need to know about how to improve your hip range of motion
30 Minute Hip Mobility Workout | Follow Along, No Talking
This 30-minute hip mobility exercise is divided into 3 sections that work on different movements of the hips: Hip internal/external rotation, hip adduction/abduction, and hip flexion/extension.
Movesmethod
EXTREME MOBILITY TRAINING- PANCAKE
This session is for experienced gym goers who want to focus on mastering their pankace fold. The best movements to help you with your lower body mobility and pancake progress.
Best Shoulder Mobility Exercises
Shoulder Stretching Roadmap
If you have tight shoulders, you need to watch this video. This shoulder mobility exercise is a must for anyone from gym bunnies to people who sit at the desk for a long time.
Movesmethod
4 Exercises to FIX SHOULDER PAIN
You will need a pair of light dumbbells, a resistance band, a mat, and a wall.
20 Minute Shoulder and Neck Mobility Workout | Follow Along
If you have a stiff neck and shoulders, this one’s for you! This workout is especially useful for anyone who works at a desk, as it is focused on the shoulders and neck.
You will need a yoga strap for this shoulder mobility workout.
Best Hamstring Mobility Exercises
Touch Your Toes in 30 Days | Hamstring Flexibility Plan
Whether you’re trying to touch your toes for the first time or get your palms to the floor, this video will help you do this.
Best Ankle Mobility Exercises
Bulletproof Ankles in 10 Minutes, Mobility + Stretching for Better Lifting & Running
This amazing 10-minute mobility workout will strengthen your feet and help improve the range of motion in your ankles.
Follow Along Ankle Mobility – Beginners
Ankles are so important for our overall mobility, and this video is a great way to learn how to make them more mobile.
If you want to take your mobility to the next level and want to have a mobility exercise routine, here are some great series you can follow:
The Best Free Mobility Series:
31-day beginner mobility series by EDR Fitness
Amazing mobility series that will slowly progress you from beginner to more intermediate in flexibility. In this series of short, 12 to 30 minute videos you will learn many flexibility moves. You will only need 2 pieces of equipment for this mobility challenge: 2 yoga bloks and a yoga strap.
35 videos mobility by julia.reppel
You don’t follow yet, you need to follow Julia on YouTube as she has many great follow-along mobility videos for the whole body. Check out her channel for even more options.
Beginner Mobility and Flexibility Videos by EDR Fitness
A list of 71 mobility and flexibility videos suitable for beginners. This list covers everything from full-body to hip mobility exercises to wrist and spine.
Should you do mobility exercises before or after a workout?
Mobility exercises are great before and after your workouts.
Before a workout, mobility exercises are a part of your warm-up. They wake up your nervous system, increase your range of motion, and help your body move smoothly, so you can prevent injuries. Dynamic movements like hip circles, arm swings, or thoracic spine rotations are the best before workouts. Focus on the areas you will be training in your workout. If you want to perfect your squat, warm up your hips, ankles, and upper back.
After a workout, mobility work shifts into recovery mode. Your body is warm, which is the perfect time to work on deeper range, release tight spots, and restore balance. Slower, controlled movements or even gentle static stretches paired with deep breathing can push your body even further.. This is also a great time to address any tightness you noticed during your workout, like tight hips that made squats feel constricted.
To conclude,
Since hitting 40, my body feels way more stiff than it used to be. It is so important to keep our bodies nimble, especially as we age. This mobility exercise list is a time saver for me, and I make sure I do mobility exercises before my strength training workouts and on recovery days. I hope you find this list as useful as I do. If I missed any good mobility workouts, comment below, and I will add them to the list.
Health & Safety Note: This post is for informational purposes only. Individual needs vary – if you have any injuries, health conditions, or concerns, consult a healthcare professional before making changes to your exercise routine.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition coach and menopause coaching specialist. Combining current scientific research with her own experience of perimenopause, she writes evidence-based articles, practical guides, and in-depth product reviews to help women over 40 make informed decisions about nutrition, strength training, recovery, supplements, non-toxic living, and wellness products.
