Mobility stretches are important as they help promote blood flow and improve movement and joint mobility. There are common areas of the body that tend to get stiff over the years. Take a look at these 7 mobility stretches to find out where your stiff areas are and learn to address it to help reduce pain and for preventative measures.
**This is not medical advice. Please consult your medical provider for more information.
Open Book
Lay on your left side with your head supported by a pillow. Bend your hips and knees at 90 degree angles. Raise both of your arms up to shoulder height. See the image to the right for the proper starting position.
Rotate your right arm towards the right following your hand with your eyes. Turn to the right as far as you can go leading with your hand and following with your head/eyes.
You may feel a stretch throughout your entire spine or you may feel it in a specific spot – it depends on where your body is stiff. Repeat this on the other side by laying on your right side and turning to the left.
Don’t forget to follow your hand with your eyes! This will ensure to incorporate your cervical spine in the movement as well. This mobility stretch is great because it targets the entire spine: cervical, thoracic, and lumbar.
Wall Arc
This exercise is similar to the open book. It involves a rotational movement, but emphasizes the upper body by targeting the thoracic spine, shoulder, and cervical spine.
This mobility exercise will start with your right side against a wall. You will be in a half kneel position with your right knee on the ground. You can use a yoga mat, pillow, or foam pad to protect your knee.
As in the previous exercise, your right arm will be placed at shoulder height with your palm facing the ground. Use a small foam roll or yoga block to rest your left knee between the foam roll and the wall. This will help limit the movement through your hips as compensation.
Rotate your right arm in an arc against the wall moving towards the right. Follow your hand with your eyes the entire time to incorporate the cervical spine with the movement. Slowly rotate your arm so when your arm is pointing straight up towards the ceiling, the outside of your arm and hand is against the wall.
As you continue to turn towards the right, keep rotating your arm so your palm is against the wall. See the end position pictured to the left.
Wall Angel
Stand with your back up against the wall. You can slightly bend your knees to make sure your entire back is against the wall. Bring your arms slightly to the side of your body keeping your elbows against the wall. Externally rotate your arms by trying to place the back of your forearms, hands, and fingers against the wall (see image to the right). This is your starting position.
The goal of this exercise is to keep your elbows and fingers up against the wall throughout the entire movement. If you can’t touch your fingers to the wall, its okay. Keep trying because the act of externally rotating your arms will still create the desired effect.
As if you are making a snow angel, lift your arms up overhead and bring them back to the starting position (see image to the right). This exercise is meant to be performed slowly, so take your time with it.
Depending on where you are stiff, you may feel this in the back of the shoulders, over the shoulder blades, or through the thoracic spine. If you can’t get your arms up overhead, go as far as you can before breaking form.
Make sure with this mobility stretch that you keep your ribs down – do not allow them to flare up and out. This means you are arching your low back which will keep you from targeting the areas you want to feel this stretch in.
Lightbulb Stretch
Stand with your back up against the wall. You can slightly bend your knees to make sure your entire back is against the wall. Rotate your arms so the back of your arms are against the wall. Keep your arms straight and move the arms slightly away from your body (see image to the left).
Gently push the back of your arms into the wall. Think about pushing your chin straight back as if you were creating a double chin. At the same time, imagine a string is pulling the top of your head towards the ceiling. You will feel a slight rotational movement of the head and neck from the combined movements of creating the double chin as well as “lifting” your head/neck towards the ceiling. Think like you are elongating your spine upwards. Make sure to avoid flexing your neck forward and looking down towards the floor when performing your chin tuck (see my double chin in the photo? lol this is actually what you want). You may gently push the back of your head into the wall while performing the chin tuck as well.
You may feel the entire spine, including the neck, and back of your shoulders with this exercise. It is a postural stretch which works to improve seated and standing posture. Hold this position for 10-30 seconds at time based on your tolerance.
Supine Active Hamstring Stretch
Lay on your back with your head on the floor or supported by a pillow. Place your hands behind your knee and pull it towards your chest until your hip is flexed to about a 90 degree angle. Your knee should be relaxed in a flexed position.
Straighten your knee as much as you can until you feel a strong but comfortable stretch in the back of your thigh. You may even feel a stretch in the back of the knee as well. Make sure to keep your ankle relaxed – DO NOT pull your toes towards your head (this targets more of the nerve).
Pause for a brief moment at the top of the movement with your leg as straight as you can, then relax it back down. Perform 20-30 repetitions then repeat on the other side.
It is important to note that this stretch is not meant to see how “far” you can get your leg to bend backwards. Remember, mobility is different from flexibility. Mobility stretches are meant to improve mobility, not flexibility.
Upper Trap Stretch
This stretch can be performed either standing or sitting. While this exercise is great for everyone, it is particularly useful for desk workers as common complaints tend to be stiffness in the neck because of the amount of time spent sitting throughout the work day. What also makes this one of the best mobility stretches is the fact it can be performed anywhere!
To stretch the left side of your neck, place your right hand on the top left side of your head. Gently pull your right ear towards your right shoulder. You should feel a stretch in the left side of your neck along where the upper trap sits.
Repeat this on the right side by placing your left hand on the top right side of your head and gently pulling your left ear towards your left shoulder. Hold this for 30-60 seconds.
Try not to rotate your head when performing this stretch. Keep your eyes facing forward as your gently pull one ear towards the shoulder on the same side. If you rotate your head, you may feel the stretch in a different spot or you won’t feel a stretch at all.
90/90 Hip Stretch
Mobility stretches targeting the hips are very important because lots of people have stiff hips, leading to excessive lumbar movement and potentially causing some back pain.
Try this… sit on the ground with your hips and knees flexed to 90 degrees. One leg will be internally rotated and the other will be externally rotated.
While twisting your trunk to the opposite side, you will rotate your hips to the opposite direction. The leg that was internally rotated will move into external rotation and the leg that was externally rotated will move into internal rotation.
This exercise can be more aggressive, so move your hips as much as you can tolerate.
Try out these mobility stretches before or after work one day and see how it makes you feel! You may find certain ones that really work for you. If so, keep at it and see your mobility start to improve!
Other Mobility Stretches to Check Out
- Shoulder Mobility Exercises: Proven Stretches to Unlock Your Mobility
- Thoracic Mobility Exercises: Unlock Your Body for Pain Relief
- Chronic Hamstring Stiffness? Here’s What You Need to Know
TL;DR
The first step to healing our bodies from pain is ensuring it moves properly. This post reviews a variety of mobility stretches that targets areas most commonly found to be stiff. Give them all a try and figure out which area of your body feels more challenging. This may give you a hint at what you might need to keep working on!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
