Mobility
Cat–Cow — Thoracic Spine Mobility
Targeted mobility for the upper and middle back.
- Thoracic spine
- Spine
- Upper back
- Mobility
Mobility · stability · relaxation
Body & Movement
Calm exercises for spinal mobility, core stability and a more attentive connection with your body. Move slowly and stay within a comfortable range.
Exercises
Choose an exercise for what you need today. Each page offers a clear sequence, breathing guidance and cues for careful practice.
Mobility
Cat–Cow — Lumbar Spine Mobility
Controlled mobility for the lumbar spine and pelvis.
- Lumbar spine
- Pelvis
- Spine
- Mobility
Mobility
Thread the Needle
Gentle rotation for the thoracic spine, shoulders and upper back.
- Thoracic spine
- Rotation
- Shoulder
- Upper back
Mobility
Open Book — Thoracic Rotation
Gentle rotation for the thoracic spine and rib cage.
- Thoracic spine
- Rotation
- Rib cage
- Shoulder
Mobility
Wall Slides — Scapular Mobility
Controlled mobility for the shoulders and upper back.
- Shoulder
- Shoulder blade
- Thoracic spine
- Mobility
Mobility
90/90 Hip Switches
Seated practice for active hip rotation.
- Hips
- Rotation
- Pelvis
- Mobility
Mobility
Five Tibetan Rites
A traditional sequence of five dynamic exercises for mobility, coordination and general physical activation. Move calmly, without jerking or feeling compelled to reach 21 repetitions.
- Full body
- Mobility
- Coordination
- Dynamic sequence
Strength & Stability
Bird Dog
Stability and coordination for the trunk, pelvis and spine.
- Core
- Pelvis
- Coordination
- Spine
Strength & Stability
Glute Bridge
Strength for the glutes and stability for the pelvis.
- Glutes
- Pelvis
- Posterior chain
- Stability
Strength & Stability
Dead Bug
Core control while the arms and legs move.
- Core
- Abdomen
- Pelvis
- Coordination
Strength & Stability
Side Plank on Knees
Strength for the lateral trunk, glutes and shoulder.
- Lateral trunk
- Shoulder
- Hip
- Stability
Strength & Stability
Sit-to-Stand
Everyday strength for legs and hips.
- Legs
- Glutes
- Knees
- Everyday strength
Stretching & Relief
Child’s Pose
A quiet position for relief and gentle stretching.
- Back
- Shoulders
- Relief
- Relaxation
Stretching & Relief
Half-Kneeling Hip Flexor Stretch
Gentle stretch for the front of the hip.
- Hip
- Hip flexors
- Pelvis
- Stretching
Stretching & Relief
Doorway Chest Stretch
An opening stretch for the chest and front shoulder.
- Chest
- Shoulder
- Posture
- Stretching
Stretching & Relief
Knee to Chest (Supine)
Relieving flexion for the lower back and hip.
- Lumbar spine
- Hip
- Relief
- Back
Breathing & Relaxation
90/90 Diaphragmatic Breathing
Calm breathing in a supported position.
- Breathing
- Diaphragm
- Ribs
- Relaxation
Breathing & Relaxation
Crocodile Breathing (Prone)
Awareness of breathing into the back and sides.
- Breathing
- Ribs
- Body awareness
- Relaxation
Breathing & Relaxation
Legs Up the Wall
A restful, supported position for recovery.
- Legs
- Recovery
- Relaxation
- Breathing
Strength & Stability
Tripod Foot
This exercise promotes conscious weight distribution in the foot and can help stabilize the foot arch. It serves as a foundation for many standing exercises.
- foot stability
- foot arch
- proprioception
- flat feet
Strength & Stability
Short Foot
This exercise strengthens the short foot muscles that support the longitudinal arch. This can improve foot stability and be helpful for conditions like flat feet.
- foot muscles
- foot arch
- strengthening
- flat feet
Strength & Stability
Controlled Calf Raises
This exercise strengthens the calf muscles and improves ankle stability. Controlling the foot and leg alignment is crucial.
- calf muscles
- ankle joint
- strengthening
- leg alignment
Strength & Stability
Single-Leg Stance with Foot Control
Improves balance and proprioceptive control of the foot, knee, and hip. The main goal is to maintain stable leg alignment.
- balance
- leg alignment
- proprioception
- stability
Strength & Stability
Squat with Leg Alignment Control
A fundamental strength exercise for the leg and gluteal muscles with a focus on correct knee alignment. It improves functional strength for daily activities.
- squat
- leg alignment
- strengthening
- glutes
Strength & Stability
Step-down
Strengthens the thigh and gluteal muscles and trains control over leg alignment. Especially good for stabilizing the knee.
- knee stability
- leg alignment
- strengthening
- quadriceps
Strength & Stability
Side Walk with Miniband
This exercise specifically targets and strengthens the lateral hip muscles (abductors), which helps stabilize the pelvis and knees. It's important for leg alignment control.
- hip stability
- glutes
- abductors
- leg alignment
Strength & Stability
Split Squat
This exercise strengthens the leg and gluteal muscles and improves stability. It is particularly useful for promoting balance and control of the leg axis.
- leg strength
- glutes
- stability
- knee
Strength & Stability
Jump and Stable Landing
This exercise promotes neuromuscular control and stability of the leg joints during landings. It helps reduce the risk of injury from impact and jumping.
- plyometrics
- stability
- knee control
- prevention
Strength & Stability
Clamshell with Band
Strengthens the lateral hip and gluteal muscles, especially the gluteus medius. This improves pelvic stability and leg alignment control.
- hip stability
- glutes
- gluteus medius
- leg alignment
Strength & Stability
Single-Leg Mini Squat
Improves stability and control in the standing leg, from the foot to the hip. It specifically strengthens the leg and gluteal muscles for better balance.
- single-leg
- balance
- knee stability
- leg alignment
Strength & Stability
Lateral Lunge
Strengthens the leg and gluteal muscles while stretching the adductors (inner thighs). It improves lateral hip mobility and stability.
- hip strength
- adductors
- mobility
- glutes
Stretching & Relief
Calf Stretch at the Wall
Stretches the calf muscle (gastrocnemius) to improve ankle flexibility. It can help reduce tension in the lower leg.
- calf
- stretch
- ankle
- mobility
Strength & Stability
Glute Bridge with Miniband
This variation of the glute bridge also strengthens the lateral gluteal muscles and improves knee stability.
- Glutes
- Hip abductors
- Knee stability
- Miniband
Strength & Stability
Prone Y Raise
Strengthens the muscles of the upper back and shoulders, particularly the lower trapezius. Can contribute to improving posture.
- Upper back
- Shoulder stability
- Posture
- Trapezius
Strength & Stability
Standing Band Row
This exercise strengthens the back muscles between the shoulder blades and improves posture. It counteracts a rounded-shoulder posture.
- Back strengthening
- Posture correction
- Shoulder blades
- Resistance band
Mobility
Wall Chin Tuck
Activates the deep neck flexor muscles and helps correct forward head posture. Promotes an upright cervical spine position.
- Neck
- Posture
- Cervical spine
- Office exercise
Breathing & Relaxation
Postural Breathing at the Wall
Improves body awareness and promotes deep, relaxed breathing. Helps to find an upright yet non-rigid posture.
- Breathing
- Posture
- Body awareness
- Relaxation
Strength & Stability
Posture with a Book
Promotes an upright posture and improves body awareness. Strengthens the deep neck and core muscles.
- Posture
- Spine
- Neck
- Stability
Mobility
Thoracic Rotation on All Fours
Mobilises the thoracic spine and can help release tension in the upper back. Improves the rotational capacity of the torso.
- Thoracic spine
- Mobilisation
- Rotation
- Back
Stretching & Relief
Pectoralis Minor Stretch
Targets the small chest muscle (pectoralis minor). Can help to correct shoulder position and improve rounded shoulders.
- Pectoralis
- Stretch
- Shoulder
- Posture
Stretching & Relief
Coracobrachialis Stretch
Stretches the coracobrachialis muscle at the front of the shoulder. Can be helpful for anterior shoulder pain or tightness.
- Shoulder
- Stretch
- Arm
- Anterior
Stretching & Relief
Side Lat Stretch in Child's Pose
This exercise gently stretches the latissimus dorsi muscle and the side of the torso. It can help to release tension in the back and shoulders.
- latissimus
- back stretch
- child's pose
- shoulder mobility
Stretching & Relief
Sleeper Stretch
This stretch targets the posterior shoulder capsule and internal rotators. It is often used to improve shoulder mobility, particularly for internal rotation.
- shoulder stretch
- rotator cuff
- internal rotation
- impingement
Stretching & Relief
Cross-body Stretch
This exercise stretches the posterior shoulder muscles and the muscles around the shoulder blade. It can help improve the arm's horizontal adduction.
- shoulder stretch
- posterior shoulder
- deltoid
- mobility
Stretching & Relief
Eagle Arms
This exercise provides an intense stretch for the muscles between the shoulder blades (rhomboids) and the upper back. It promotes scapular protraction and mobility.
- upper back
- shoulder blades
- rhomboids
- yoga
Stretching & Relief
Cow Face Arms
This challenging stretch improves external rotation in the upper shoulder and internal rotation in the lower shoulder. It is ideal for promoting overall shoulder mobility.
- shoulder rotation
- mobility
- yoga
- rotator cuff
Stretching & Relief
Supine 90/90 Shoulder External Rotation
This passive stretch improves external rotation in the shoulder joint. It helps to open up the front of the shoulder and increase mobility.
- external rotation
- shoulder stretch
- supine
- mobility
Stretching & Relief
Cactus Chest Opener
This exercise stretches the pectoral muscles and can help improve posture. It promotes deeper breathing into the chest.
- Chest
- Shoulder
- Stretch
- Posture
Stretching & Relief
Puppy Pose
This stretch mobilizes the thoracic spine and opens up the shoulder girdle. It can relieve tension in the upper back and shoulders.
- Spine
- Shoulder
- Stretch
- Back
Mobility
Gentle Supine Twist
This exercise gently mobilizes the lumbar and thoracic spine and stretches the lateral trunk muscles. It can help release tension in the lower back.
- Spine
- Back
- Mobilisation
- Stretch
Stretching & Relief
Happy Baby Pose
This pose opens the hips and stretches the groins and lower back. It can help to relax the lumbar spine.
- Hip
- Groin
- Back
- Stretch
Stretching & Relief
Reclining Butterfly Pose
A gentle exercise for stretching the hip adductors and opening the pelvic area. It promotes relaxation and can help with groin tension.
- Hip
- Groin
- Stretch
- Relaxation
Mobility
Sphinx Pose
This pose gently strengthens the spinal extensors and stretches the abdominal muscles. It can improve posture and open the chest.
- Back
- Spine
- Posture
- Mobilisation
Stretching & Relief
Seated Forward Bend
Stretches the hamstring and lower back muscles. Can help improve the flexibility of the posterior chain.
- hamstrings
- lower back
- stretching
- flexibility
Stretching & Relief
Hip Flexor Stretch with Side Bend
Stretches the hip flexors and lateral trunk muscles. Improves mobility in the hips and spine.
- hip flexor
- side bend
- stretching
- mobility
Mobility
Supine Windshield Wipers
Gently mobilizes the lumbar spine and hip joints. Can help release tension in the lower back.
- lumbar spine
- mobilisation
- lower back
- hips
Strength & Stability
Single-Leg RDL
Strengthens the hamstrings, glutes, and lower back. Improves balance and stability.
- strength
- balance
- glutes
- hamstrings
Strength & Stability
Pallof Press
Strengthens the core muscles by resisting a rotational force. Improves core stability.
- core strength
- stability
- anti-rotation
- abdominals
Strength & Stability
Half-Kneeling Diagonal Chop
Strengthens the obliques, back, and shoulder muscles. Improves rotational core strength and control.
- core strength
- rotation
- obliques
- back
Strength & Stability
Medicine Ball Rotational Throw
Develops explosive power in the core and hip muscles. Improves coordination and power transfer in rotational movements.
- explosive power
- rotation
- core
- medicine ball
Mobility
Golf Rotation from Address Position
Improves trunk rotation and stability, which is important for a powerful and consistent golf swing. This exercise promotes thoracic spine mobility.
- Golf
- Trunk rotation
- Mobility
- Core
Strength & Stability
Golf Balance with Knee Lift
Trains balance and stability on the standing leg, which is crucial for a solid base in the golf swing. The exercise also strengthens the core muscles.
- Golf
- Balance
- Stability
- Single leg stance
Strength & Stability
Tennis Split Step
Improves reaction time and the ability to move quickly in any direction. This fundamental movement optimally prepares the body for the next shot in tennis.
- Tennis
- Agility
- Plyometrics
- Footwork
Strength & Stability
Lateral Shuffle
Strengthens the lateral hip muscles (abductors) and improves agility and stability during sideways movements. This is crucial for mastering changes of direction in many sports.
- Agility
- Leg strength
- Hip stability
- Coordination
Strength & Stability
Skater Landing
Improves ankle, knee, and hip stability during lateral jumps and landings. This exercise trains eccentric strength and control, which can help in injury prevention.
- Plyometrics
- Stability
- Leg strength
- Injury prevention
Strength & Stability
Shoulder External Rotation with Band
Strengthens the external rotators of the shoulder (rotator cuff), which helps to stabilize the shoulder joint. This is especially important in overhead sports for preventing shoulder issues.
- Shoulder
- Rotator cuff
- Strengthening
- Resistance band
Strength & Stability
Serve Balance
Improves balance and control after the service motion in tennis. A stable landing allows for quicker preparation for the next shot.
- Tennis
- Balance
- Serve
- Coordination