Many clients ask me for the best stretches to loosen up and improve how well they move, but I always say the same thing: Focus on mobility first.
Yes, stretching after workouts can temporarily help relieve tension and support recovery, but long-term, adding a variety of mobility exercises to your weekly routine will keep you strong, functional and independent at any age. If you enjoy sports like weightlifting or running, good mobility will support your movement mechanics and improve performance.
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1. Cat-cow
Cat-cow isn’t just for yogis; nowadays, you’ll find it cropping up during warm-ups in many workout classes, because it’s the perfect preparation for your spine. As you drop your stomach and lift your gaze, you’ll feel a deep stretch through your abdomen and the shoulders, then as you round your back, notice how the stretch moves to your mid and upper back.
This gentle movement of the spine and muscles surrounding it will help warm up your back and shoulders before you move into more dynamic exercises. But most importantly, cat-cow allows you to connect with your breath. Focus on inhaling as you drop your stomach and look up (cow) and exhale as you round and tuck (cat).
2. Gorilla squat press
The gorilla squat will encourage you to open your hips and groin while engaging your glutes and legs; the twist-and-press opens your shoulders and chest and gently rotates your torso, waking up your spine.
Using a dumbbell is optional, but it will make the exercise more challenging by increasing the resistance. Keep your chest proud and allow your gaze to follow your hand as you lift and twist open. Try to keep your butt low and push your knees outward in line with your toes.
To make this move feel more beginner-friendly, try sitting on a yoga block or similar to support your sit bones. To increase the challenge, try to twist further into the stretch and increase the weight. Stick with your bodyweight until you feel ready to add load.
If you catch yourself hunching or collapsing, take a moment to reset, then come back to it.
3. Hip marches
Simple but effective, hip marches work the hip flexors as you drive one knee at a time toward your chest. You could also try opening the knee to the side as well, if you want more of a stretch down your groin and activation in your outer glute.
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Some people like to add ankle weights to this move, but I find you get more from it when you slow things down, focus on a high knee drive, engage your core and stand tall.
This move will challenge your balance as you stand on one leg, which is crucial as you get older and balance begins to decline. All the small, stabilizer muscles in your core, hips and legs will work to keep you balanced without falling over, and these muscles must be trained as we age to avoid accidents and falls.
Importantly, great balance will improve your performance in sports, running and weightlifting, as you learn to transfer your weight from one side of your body to the other, so everyone can benefit.
4. Plank downward dog
The plank to downward dog will work your shoulder stability and strength as you move from plank to down dog and back again. Transferring your weight over your wrists will test your wrist and forearm strength, while the downward dog activates down your posterior chain, stretching out the lower back, glutes and hamstrings.
Engage your core and focus on lifting your hips up and back while drawing your heels down into the mat as you downward dog; for the plank, focus on aligning your hips with your shoulders and shoulders with wrists.
Your ankles will also get some love here as you move from the balls of your feet into a deep ankle stretch. Your joints will love you, promise.
5. Curtsy lunge
Although I use weights in the video, I want you to perform this using just your bodyweight; either place your hands on your hips or extend them overhead.
This isn’t about strength-building — although curtsy lunges are great for your glutes, hips and legs — but about mobility. Focus on keeping your torso upright (a small forward lean is fine if you are hinging from your hips to activate your glutes better) and lowering your back knee as far to the ground as possible without losing balance.
The way I teach curtsy lunges is to extend, say, your right leg to the right, then imagine drawing a big semicircle (like a smile) behind you and across to the left side. As you do this, lower into the lunge, bending your knees and engaging your core. Reverse this to return to the starting position and switch sides.
Extending your arms overhead will test your upper-body mobility as you focus on balance and height. Like with knee lifts, this will also test your ability to stand on one leg, which is important for staying functional and learning to distribute weight between both sides of your body.
Work for 30 to 45 seconds on each exercise, per side, where necessary. Rest briefly between moves and complete all exercises as a circuit. Repeat for two rounds.
At Tom’s Guide, we cannot diagnose or treat health conditions, so if you are working with an injury or illness, or you are (or have been) pregnant, we strongly advise speaking with your physician or care provider before starting a new exercise regimen.
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