Mobility & Recovery · 39 exercises

Wall slide

Bodyweight — Shoulders, Back

Seated cat-cow

Bodyweight — Back, Core

Seated twist

Bodyweight — Core, Back

Seated chest opener

Bodyweight — Chest, Shoulders

Figure-four stretch

Bodyweight — Glutes

Wall calf stretch

Bodyweight — Legs

Iron cross stretch

Bodyweight — Legs, Back

Kneeling forearm stretch

Bodyweight — Arms

Child's pose

Bodyweight — Back, Glutes

Cat stretch

Bodyweight — Back, Core

Knees to chest

Bodyweight — Back, Glutes

Supine knee twist

Bodyweight — Glutes, Back

One-leg seated forward fold

Bodyweight — Legs, Back

Seated forward fold

Bodyweight — Legs, Back

Seated straddle fold

Bodyweight — Legs

Seated spinal twist

Bodyweight — Back, Glutes, Core

Low lunge stretch

Bodyweight — Legs, Glutes

Pyramid stretch

Bodyweight — Legs

Camel pose

Bodyweight — Chest, Shoulders, Legs, Back

Standing forward fold

Bodyweight — Legs, Back

Supine hamstring stretch

Bodyweight — Legs

Side-lying quad stretch

Bodyweight — Legs

Cross-body shoulder stretch

Bodyweight — Shoulders, Arms

World's greatest stretch

Bodyweight — Legs, Glutes, Back

Cobra pose

Bodyweight — Back, Shoulders

Pigeon pose

Bodyweight — Glutes, Legs

Butterfly pose

Bodyweight — Glutes, Legs

90/90 hip switch

Bodyweight — Legs, Glutes

Thoracic open book

Bodyweight — Back, Shoulders

Deep squat hold

Bodyweight — Legs, Glutes

Couch stretch

Bodyweight — Legs

Ankle rocks

Bodyweight — Legs

Frog stretch

Bodyweight — Glutes, Legs

Prone press-up

Bodyweight — Back

Shin box rotation

Bodyweight — Glutes, Core

Standing windmill

Bodyweight — Back, Legs

Neck release

Bodyweight — Shoulders

Wrist stretch

Bodyweight — Arms

Seated hip opener

Bodyweight — Glutes, Legs