Top 5 Mobility Drills Every Active Adult Should Do
You don’t need to stretch for 30 minutes a day. Just move with intention.
If you’re active. Lifting, doing CrossFit, running, or just trying to stay healthy for the long-term. You’ve probably felt stiff at some point. Tight hips. Locked-up shoulders. A low back that nags when you sit too long or lift too heavy.
But here’s the thing:
Mobility isn’t about becoming a yoga master.
It’s about owning your movement with control, confidence, and carryover into real life.
Let’s break down 5 mobility drills I teach almost every patient because they hit the foundations of healthy, resilient movement.
But First… What Is Mobility, Really?
Mobility = usable range of motion + control.
It’s not just about how far you can move. It’s how well you can own that range under load, in real positions, and without compensation.
The drills below combine breathing, joint awareness, and strength to help you feel better and move better.
Drill 1: 90/90 Hip Flow
Why it works: Opens the hips in internal and external rotation both essential for squats, lunges, and single-leg balance.
How to do it:
Sit in the 90/90 position (front leg externally rotated, back leg internally rotated).
Breathe deeply. Rotate side to side without using your hands.
Option: Add forward lean or lift the back leg for added control.
Drill 2: Wall Thoracic Rotation
Why it works: Mobilizes your mid back. It’s key for overhead work, breath mechanics, and low back relief.
How to do it:
Sit or kneel with your back against the wall, hands in front of you.
Rotate one arm out to the side, trying to keep your hips still.
Exhale fully to get deeper into the movement.
Drill 3: Shoulder CARs (Controlled Articular Rotations)
Why it works: Builds shoulder control and uncovers sticky spots. Great for pressing, snatching, or just putting the dishes away pain-free.
How to do it:
Stand tall. Keep your rib cage down.
Slowly rotate your arm in the biggest, smoothest circle you can.
Move slow and with control. Act as if you are an artist trying to draw the largest circle.
Drill 4: Elevated Toe Campo Deadlift
Why it works: Opens the back of the hip, activates the glutes, and teaches stability through an active movement between the core and the hip.
How to do it:
Elevate your front heel on a plate or wedge.
Drive the hip back while the knee stays over the shoelaces
Pause at the bottom. Feel the stretch. Own the position.
Drill 5: Hooklying Breathing
Why it works: Helps unlock your ribs, calm your nervous system, and improve overall posture. Especially for desk warriors.
How to do it:
Lay on your back with your knees bent
Try to get your low back flat on the ground. Feeling the earth below as you breathe in
Inhale through the nose, exhale through the mouth, and feel your ribs move.
How to Use These Drills
Pick 2–3 and plug them into your:
Warm-up before training
Cool-down routine
Morning or post-work desk reset
Do each for 1–2 minutes or 5–8 reps. Quality over quantity.
Bottom Line
Mobility isn’t about doing more. It’s about doing the right things consistently.
These five drills are simple, effective, and actually work. Especially when combined with strength training and a plan that fits your goals.
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