Mobility Workout
Hip Opener Mobility Routine
Unlock tight hips with this focused 12-minute hip opener mobility routine. Whether you sit at a desk all day, run, cycle, or lift weights, your hips are almost certainly tighter than they should be. This routine targets every direction of hip movement: flexion, extension, internal rotation, external rotation, and adduction. You'll work through the deep hip rotators with 90/90 switches, open up the hip flexors with couch stretches, and release the glutes and piriformis with pigeon pose. Each position is held for 60 to 90 seconds — the minimum effective dose for creating lasting flexibility changes in connective tissue. No equipment needed beyond a wall for the couch stretch. Ideal as a standalone mobility session, a warm-up before squats or deadlifts, or a cool-down after running. If you can only do one mobility routine, make it this one — hip mobility affects everything from lower back pain to squat depth to running stride length.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.