FLEXIBILITY/
MOBILITY GUIDE
FLEXIBILITY/MOBILITY GUIDE
STRENGTH & CONDITIONING
INTRODUCTION
After finishing soft-tissue work (through foam rolling or using the stick) is the best time to work on flexibility
and mobility through static stretching. While it is extremely beneficial to know your own specific needs when
it comes to mobility, we can take proactive steps to make sure you have an acceptable amount of mobility at a
given joint.
One thing to keep in mind is that there is an optimal range of motion, as well as length, for each muscle
and/or joint. Being too flexible is no better than being too inflexible when it comes to injury prevention. For
example, if you can put your hands flat on the floor from a standing position, you probably don’t need to
spend too much time stretching your hamstrings.
To sum up, having a minimum amount of range of motion will allow you to perform all of the given
movements in your sport without putting you at further risk of injury. Having too much flexibility will lead to
having unstable joints that could easily lead to ligament or cartilage damage while competing.
For the rest of us, we can take a balanced approach to mobility. Specific joints generally lack in flexibility and
addressing those limitations is critical. The following guide contains a few different stretches and mobility
exercises for the ankle, hip (Anterior, Posterior, Medial, and Lateral), thoracic spine (upper-back) and shoulder
joints. The knee and low back are skipped for a reason; unless you’ve been injured mobility should not be an
issue at these joints and stretching is not necessary (especially for the low back!).
Every day you should pick at least 1 exercise/stretch from each group and perform the given sets & reps
following your foam rolling and prior to your dynamic warm-up. If you feel that a given joint is lacking, then
you should feel free to perform more than is suggested. At the end of the workout is a great time to get extra
mobility work in and will also aid in your recovery.
Stretching Recommendations:
Each stretch should be held for 20-30 seconds before switching sides or moving to the next exercise. The
stretch should be pushed to a point of discomfort, but not pain. Most of these stretches will be done for 2-3
reps of 20-30 seconds, but some will vary.
Mobility Exercise Recommendations:
The mobility exercises are more dynamic in nature, and as such should be performed in a slow and controlled
manner. Most of these will be done for sets of 10-12 repetitions and 2-3 sets.
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FLEXIBILITY/MOBILITY GUIDE
ANKLE
A) Wall ankle mobilizations: Start with 1 foot about 4-6 inches away from a wall. Keeping your heel
down, slowly drive your knee towards the wall in the different directions shown. Avoid letting your hip
slip out to the side.
Sets/Reps: 2x10 each foot, each direction
B) Standing Ankle Mobilization: Standing with one toe pointed down to the ground, work the ankle in all
directions in a circular fashion.
Sets/Reps: 2x5 circles in each direction
C) Toe-Elevated Calf Stretch: Elevate 1 toe and put pressure on that toe by driving your knee forward
until you feel a good stretch through your calf. Keep your heel down!
Sets/Reps: 3x 20 seconds each leg
Straight Leg
Bent Leg
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FLEXIBILITY/MOBILITY GUIDE
ANTERIOR HIP (Hip Flexors)
A) Rear Foot Elevated Hip Flexor Stretch: With your rear foot on a bench, chair or box, move your front
foot out far enough so it is underneath your knee. Your knee should be at 90 degrees. Drop your hips
towards the ground and then reach the arm on the same side as the down leg up until you feel a
stretch at your hip flexor (front of your hip).
Sets/Reps: 2-3x 20 seconds each leg
B) Rear Foot Elevated Hip Flexor Stretch with Rotation: In the rear foot elevated position, with the front
knee at 90 degrees, Rotate your shoulders towards your front leg.
Sets/Reps: 2x 20 seconds each leg
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FLEXIBILITY/MOBILITY GUIDE
C) Side Lying Quad Stretch: Lying on your side with head relaxed, grab the foot of your top leg and pull
your heel towards your head and squeeze your glute (butt) until you feel a stretch through your quad
and/or hip flexors.
Sets/Reps: 3x 20 seconds each leg
POSTERIOR HIP (Glutes and Hamstrings)
A) Band Hamstring Stretch: Using a resistance band or Thera-Band ®, lie on your back with the band
looped around your foot. Raise the leg as high as necessary to get a good stretch through your
hamstring. Be sure to keep your leg straight and toe pulled in towards your shin. On the leg not being
stretched, keep your toe pointed straight to the ceiling (in other words, don’t allow it to turn out to the
side).
Sets/Reps: 3x 20 seconds each leg
STRENGTH & CONDITIONING
FLEXIBILITY/MOBILITY GUIDE
B) Single Leg Lowering Hamstring Stretch: Lie on your back with both feet elevated and legs as straight as
possible. Your legs should be as high as you can get them with both legs straight. Place the foot of the
leg that is going to be stretched against a support beam, door jam, or a squat rack. Slowly lower the
opposite leg to the ground, while keeping your low back against the ground (pull your belly button in
to your spine).
Sets/Reps: 2x10 each leg
C) Waiter’s Bow Variations: We have included 3 different variations of the Waiter’s Bow stretch. The
motion from the waist up is the same for all 3. Similar to performing an RDL, you will push hinge at
your hips with a neutral spine until you feel a good stretch through your hamstring muscle group. The
changes happen with the lower body and are demonstrated below.
Sets/Reps: 2x20 seconds on each leg, for each variation. Perform 1 set of each on the right leg, then
switch to the left. Repeat for a 2nd set.
2 Leg Waiter’s Bow
Waiter’s Bow with Straight Leg
Waiter’s Bow with Bent Knee
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FLEXIBILITY/MOBILITY GUIDE
LATERAL & MEDIAL HIP
A) Seated 90/90 Stretch: Sitting on a bench or chair, place one foot over the opposite knee. While sitting
tall, press down on your knee until you feel a stretch on the outside of your hip.
Sets/Reps: 3x 20 seconds on each leg
B) 90/90 Stretch on Floor: Sit on the floor with one leg in front of you and one behind. You should make 3
90 degree angles with your knees and hips (front knee, your thighs should be 90 degrees to each other,
and back knee). Keeping your chest up, lean forward down the thigh of your front leg until you feel a
good stretch on the outside of your hip.
Sets/Reps: 3x20 seconds each leg
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FLEXIBILITY/MOBILITY GUIDE
C) Band Adductor Stretch: Using a resistance band looped around your foot, pull your foot as high as you
can, as if you were doing the band hamstring stretch. Hold the band about ⅓ to ½ of the way up. From
here, slowly let your foot fall out to the side while keeping your knee extended until you feel a good
stretch.
Sets/Reps: 3x20 seconds on each leg
D) Hip Internal Rotation Stretches: Here are 2 variations of stretches to work on internal rotation at the
hip. The first is the lying knee to knee stretch. Lying on your back, with your feet spread wide (almost
uncomfortably so), try to push your knees together until you feel a stretch in your hips. The second
variation is similar, only done with 1 leg instead of 2.
Sets/Reps: 3x20 seconds each leg
Lying Knee to Knee Stretch
Single Leg Hip Internal Rotation Stretch
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FLEXIBILITY/MOBILITY GUIDE
THORACIC SPINE
A) Cat-Camel: In the quadruped position (hands under shoulders and knees under hips), Look up and arch
your low back by pushing your belly button towards the floor while simultaneously pulling your
shoulder blades together. Hold this position for 1-2 seconds then look down and round your back by
pulling your belly button back towards your spine and pushing into the ground with your hands. Hold
this for 1-2 seconds. Sets/Reps: 2x10
B) Thoracic Spine Extension and Rotation: In the quadruped position, place one hand on the back of your
head. From here, rotate out and point your elbow towards the ceiling while looking straight up at it.
Hold for 1-2 seconds, then rotate downwards and bring the same elbow towards the elbow of the
opposite arm. Hold here for 1-2 seconds. Sets/Reps: 2x10 each
C) Seated T-Spine Rotations: Sit on a bench, chair or box with your knees at 90 degrees and hips about
level with your knees. Place a foam roller or towel between your knees. With your hands crossed and
resting on your shoulders, rotate as far as you can to one side while keeping your hips down. Hold for
1-2 seconds, and then rotate to the other side in the same manner. Sets/Reps: 3x8 each way
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FLEXIBILITY/MOBILITY GUIDE
SHOULDER
A) Side-Lying Cross Body Stretch: Lie on your side with your head resting on a towel or foam roller. Use
your top hand to hold the back of your opposite shoulder on the triceps. Pull your down arm up and
across your body until you feel a stretch on the back of your shoulder.
Sets/Reps: 3x20 seconds each (only do both shoulders if needed)
B) Sleeper Stretch: From the side-lying position, flex your elbow of the down arm to 90 degrees and hold
your arm at 90 degrees from your chest. Take your top hand and press down on the forearm of the
bottom arm, pushing your hand towards the ground while keeping your elbow flexed to 90. Keep your
shoulder blades stable and don’t shrug your shoulder up while performing the stretch.
Sets/Reps: 3x20 seconds each (if needed on each arm)
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FLEXIBILITY/MOBILITY GUIDE
C) Shoulder Sweeps: Lie on your back and roll your right leg over so the right knee and hip are flexed to
about 90 degrees and your knee is resting on a medicine ball or foam roller. Keeping your shoulder
blades on the ground, place your right hand above your head but with your upper arm and elbow 90
degrees from your side. Starting with your palm up, slowly rotate your forearm down using your elbow
as the center of rotation. Once your hand is even with your elbow, flip your palm face down and
continue as far as you can down. Try to keep your elbow down through the range of motion, but it is
O.K. if it comes off of the floor due to tightness.
Sets/Reps: 3x15 each
D) Shoulder Posterior & Anterior Capsule Stretches: For the posterior capsule stretch, hold a rack or door
jam with one hand and stand in a position where that same arm is across your body. Pull on the rack
and try to rotate towards the shoulder you are stretching, until you feel a good stretch on the back of
your shoulder. For anterior capsule, simply turn the opposite direction and this time turn your torso
away from the shoulder being stretched.
Sets/Reps: 2x20 seconds each
Posterior Capsule Stretch
Anterior Capsule Stretch
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FLEXIBILITY/MOBILITY GUIDE
E) Shoulder Extensor Stretch: Hold a rack or bar that is above our head. Sit your hips back and bend your
knees to squat down slightly while stretching your shoulder.
Sets/Reps: 2x20 seconds each
F) Anterior Capsule Stretch with elbow flexed: Similar to the anterior capsule stretch, with the difference
of placing your entire forearm against the support with your elbow bent followed by rotating forward
and slightly away from the shoulder to be stretched.
Sets/Reps: 2x20 seconds each