Unlock your peak athletic & life performance inside the Holistica Academy app.

The 13 Best Mobility Exercises for Better Movement and Performance



As an expert in the field of movement and performance, I’ve witnessed countless individuals striving to enhance their physical abilities and overall well-being. One crucial aspect that often gets overlooked in training routines is mobility. Mobility exercises play a pivotal role in ensuring not just flexibility, but also stability and control throughout your body’s range of motion. In this article, we’ll explore the common mistakes people make when training for mobility, followed by a comprehensive list of the 13 best mobility exercises. Lastly, I’ll provide you with three invaluable tips to seamlessly integrate mobility training into your daily life.

Common Mistakes in Mobility Training

Embarking on a journey to improve mobility without proper guidance can lead to frustration and even injury. Here are some common mistakes people make when training for mobility:

1. Neglecting Warm-up:

Skipping a thorough warm-up can increase the risk of injury during mobility exercises. A warm-up should involve light cardiovascular activity followed by dynamic stretches to prepare your muscles and joints.

2. Overstretching:

Going beyond your body’s natural range of motion during mobility exercises can cause strains and discomfort. It’s important to work within your current limits and gradually progress over time.

3. Lack of Consistency:

Mobility training requires consistency to yield noticeable results. Engaging in sporadic sessions will hinder your progress. Incorporate mobility exercises into your routine at least three times a week for optimal benefits.

4. Ignoring Pain:

Mobility exercises might induce discomfort, but they should never cause pain. If you experience sharp or intense pain, stop immediately and consult a professional.

5. Focusing on Quantity Over Quality:

Performing more repetitions or holding stretches longer doesn’t necessarily equate to better results. Focus on proper form and controlled movements for effective mobility gains.

Now that we’ve addressed the common pitfalls, let’s dive into the 13 best mobility exercises that can transform your movement and performance.

13 Essential Mobility Exercises

1. **Cat-Cow Stretch:**

Begin on all fours, arching your back upward like a cat, then lower your belly and lift your head like a cow. Repeat this fluid motion for 10 reps to mobilize your spine.

2. **Hip Circles:** 

Stand with your feet hip-width apart and gently rotate your hips in circular motions, alternating directions after 10 circles each.

3. **Arm Swings:** 

Stand tall and swing your arms forward and backward in large circles, gradually increasing the range of motion. Perform 15 swings in each direction.

4. **Ankle Alphabet:** 

While seated, lift one foot off the ground and use your toes to “write” the alphabet in the air. This exercise enhances ankle flexibility.

5. **Deep Squat Hold:** 

Assume a deep squat position with your elbows pressing your knees outward. Hold for 30 seconds to improve hip and ankle mobility.

6. **Thoracic Extension:** 

Lie on your back with a foam roller under your upper back. Gently arch over the roller, extending your upper back. Roll up and down for 1 minute.

7. **Lunge with Rotation:**
Step forward into a lunge, then twist your torso toward the front leg. Return to the starting position and switch sides. Perform 12 rotations on each side.

8. **Downward Dog to Cobra:** 

Transition from downward dog to a plank, then lower yourself into a cobra pose. Reverse the sequence back to downward dog. Repeat this flow 8 times.

9. **Piriformis Stretch:** 

Sit on the floor, cross one ankle over the opposite knee, and gently press down on the raised knee. Hold for 20 seconds on each side to alleviate hip tightness.

10. **Scapular Wall Slides:** 

Stand with your back against a wall and your arms raised. Slowly slide your arms up and down the wall while keeping your back and arms in contact.

11. **Seated Twist:** 

Sit on the floor with your legs extended. Cross one foot over the opposite knee and twist your torso gently. Hold for 15 seconds on each side.

12. **Child’s Pose with Side Reach:** 

Start in a child’s pose, then extend one arm laterally to feel a stretch along the side of your body. Hold for 20 seconds on each side.

13. **Wrist Circles:**

 Hold your arms in front of you at shoulder height, and draw small circles with your wrists in both clockwise and counterclockwise directions. Do 15 circles in each direction.

Integrating Mobility Training into Daily Life

As essential as mobility training is, it’s equally important to make it a habit. Here are three tips to seamlessly incorporate mobility exercises into your daily routine:

1. Set Reminders:

Schedule dedicated mobility breaks throughout your day. Set alarms on your phone or calendar to prompt you to perform a quick exercise session.

2. Combine Activities:

Perform mobility exercises while doing other tasks, such as watching TV or waiting for your coffee to brew. This multitasking approach can make mobility training more convenient.

3. Morning Ritual:

Kickstart your day with a short mobility routine. Spend 10-15 minutes performing a few key exercises to enhance your movement for the entire day.


4. **Try Holistica Academy for 7 Days, For FREE**

Why not give yourself the best odds and build the habit of mobility with guidance from the expert who has trained countles elite level athletes and podium finishers? Get a 7 day free trial of the Holistica Academy app (available on Apple & Android) and unlock your peak athletic & life performance through mobility & longevity training inside. It’s time to outperform yesterday’s version of you.

In conclusion, mobility exercises are the unsung heroes of a well-rounded fitness regimen. By avoiding common training mistakes, practicing the 13 recommended exercises, and implementing these practical tips, you’ll pave the way for better movement, enhanced performance, and a healthier, more agile you. Remember, consistency is key – so start today and witness the positive transformation in your physical capabilities.

Holistica Acdemy
Scroll to Top


Your Practical Guide to Total Mind and Body Wellness.