Mobility Exercises for Shoulder, Hip, and Trunk

Drew Morcos, Founder

Do you experience pain when you move your shoulder, hip, or trunk? If so, there are exercises you can do to help improve mobility and reduce pain. In this blog post, we will discuss some of the best exercises for improving mobility in these areas. So if you are struggling with mobility in any of these areas, be sure to give these exercises a try!

Arm Circles

Arm circles are a great way to improve your shoulder mobility. They help to loosen up the muscles and tendons around the shoulder joint, and increase blood flow to the area.

This makes them ideal for warming up before exercise, or for cooling down after a workout.

Circular motions are also thought to help promote lymphatic drainage, which can help to reduce inflammation and swelling. This makes arm circles a great choice for people who are recovering from an injury or who have chronic pain conditions such as arthritis.

Begin by standing tall with your feet shoulder-width apart and your arms extended out to your sides at shoulder height. Slowly start to rotate your arms in small circles forward, keeping your shoulders down and relaxed.

After 10-20 rotations, change the direction of your circles (so now they are going backwards) and continue for another 10-20 reps. Remember to keep breathing throughout the exercise and to maintain good posture.

As you get comfortable with this exercise, you can increase the size of your circles and the number of repetitions. You can also add a small weight to each hand to make the exercise more challenging.

Arm circles are a great way to warm up your shoulders and upper body before a workout, or you can use them as part of a more active cool-down routine.

Wall Angels

Wall Angels is a great mobility exercise because it helps to improve range of motion in the shoulder joints. Additionally, this exercise can also help to stretch out the chest and front of the shoulders. This is a great exercise to do if you are looking to improve your overhead pressing strength and technique.


To do them, stand with your back against a wall and your feet about shoulder-width apart. Raise your arms up so that your hands are at shoulder level and your elbows are bent at 90 degrees.

Squeeze your shoulder blades together and slowly slide your arms up the wall until your hands are above your head.

Then reverse the motion and slide your arms back down to the starting position. Do 2-3 sets of 10-12 repetitions. You can also make this exercise more challenging by holding a weight in each hand or by doing it with one arm at a time.

Give wall angels a try and see how they can help improve your shoulder mobility!

Pendulum Swings

Pendulum swings are a great way to improve your mobility and flexibility. Doing pendulum swings regularly can help to lengthen your muscles and increase your range of motion.


Here is a step-by-step guide on how to do pendulum swings:

  1. Start by standing with your feet hip-width apart and your knees slightly bent.
  2. Place your hands on your hips or extended out in front of you for balance.
  3. Slowly swing your body from side to side, allowing your arms and legs to move freely.
  4. As you swing, focus on keeping your spine tall and maintaining good posture.
  5. Swing for 30 seconds to 1 minute, then rest for 30 seconds to 1 minute.
Perform 3-5 sets of pendulum swings every day to improve your mobility. You can also add other exercises such as lunges, squats, and calf raises to your routine to further increase your range of motion. Doing these exercises regularly will help you move better and feel great!
Hamstring Curls with Resistance Band

The hamstring curl is a popular exercise that helps to strengthen and tone the back of the thigh. Hamstring curls can be done with dumbbells, resistance bands, or even bodyweight alone.

When you do a hamstring curl with a resistance band, you are effectively lengthening the muscle while you are contracting it. This helps to stretch out the muscle and improve flexibility.

A common complaint among people who workout regularly is tightness in the hamstrings. This can lead to lower back pain and poor posture. The good news is that doing hamstring curls with a resistance band can help improve your mobility and reduce tightness in the hamstrings.

In addition, resistance band hamstring curls provide a great way to build strength in the hamstrings. The resistance of the band helps to build muscle and improve strength.


To do hamstring curls with a resistance band, you will need to loop the band around your ankles and lie on your back with your knees bent.

Then, curl your legs up towards your glutes, pausing at the top of the movement. Return to the starting position and repeat for desired reps.

Overall, doing hamstring curls with a resistance band is an effective way to improve mobility and reduce tightness in the hamstrings. If you are looking for a way to improve your workout routine, consider adding this exercise to your routine.

Glute Bridge with Resistance Band

The glute bridge with resistance band is a great mobility exercise that can help improve your range of motion and flexibility.

This exercise can also help to strengthen the muscles around your hips and pelvis, which can lead to better stability and balance.

The resistance band provides an extra challenge to the muscles used in this exercise, making it an ideal choice for those who are looking to improve their strength and power.

Additionally, the band can also help to add stability to the movement, allowing you to keep your form while performing the exercise. Glute bridges are a great way to improve your mobility, flexibility, and strength all at once!


Here’s how to do this exercise:

  1. Position a looped resistance band around your legs, just above your knees.
  2. Lie flat on your back with your right foot flat on the ground. Now, place the foot forward along with knee bent to 90 degrees. Repeat the same with your left foot.
  3. Drive your heels into the ground, and lift your hips off the ground, contracting your glutes at the top of the movement. Keep the legs extended while doin this mobility workout.
  4. Be sure to keep your core engaged throughout the exercise to maintain a stable spine.
  5. Repeat for 8-10 repetitions.
Bird Dog Exercise

The bird dog exercise is a great mobility exercise for a number of reasons. First, it helps to improve your range of motion and flexibility. Second, it strengthens your core muscles and helps to stabilize your spine.

Third, it can help to prevent injuries by strengthening the muscles around your joints. Finally, it is a great way to increase your balance and coordination.


To do the bird dog exercise, start on your hands and knees with your hands under your shoulders and your knees under your hips. Keep your back straight and your head in line with your spine.

Slowly extend your right arm forward and your left leg back. At the same time, engage your core muscles and keep your pelvis level.

Hold this position for a few seconds before returning to the starting position. Repeat with the left arm and leg. Complete 10-15 repetitions on each side.
Seated Russian Twist

Seated Russian Twist is a great way to improve the mobility of your thoracic spine. This move will help to increase the range of motion in your back and hip flexors, while also strengthening the muscles that support your spine.

This exercise is often used by physical therapists to help their patients recover from back injuries. Seated Russian Twist can also be used as a preventative measure to reduce the risk of developing back pain in the future.


Sit on the ground with your knees bent and feet flat on the floor. Lean back a few inches while keeping your back straight.

Place your hands on the ground behind you for support, or extend them straight out in front of you. Twist your torso to the right, then to the left to complete one rep.

As you twist, be sure to keep your shoulders down and relaxed and breathe evenly throughout the movement. aim for 10-20 reps total.

You can also add weight to this exercise by holding a medicine ball or dumbbell at your chest.

Frequently Asked Questions

Mobility exercises are a type of physical activity that help improve your range of motion and flexibility. There are many different types of mobility exercises, but they all share the common goal of helping you move more easily and effectively.

Anyone can benefit from doing mobility exercises, but they may be especially helpful for people who have limited range of motion or flexibility. These exercises can help improve your ability to move and can also reduce pain or discomfort in your joints.

There are many different types of mobility exercises, but some common examples of mobility training include:


Stretching exercises help improve your flexibility by lengthening your muscles and tendons.


Strength-training exercises help improve your range of motion by building up the muscles around your joints.

How often you do mobility exercises will depend on your goals and your current level of fitness. If you are just starting out, you may want to do these exercises every day or several times per week. As you become more comfortable with the movements, you can slowly reduce the frequency.

Generally, there are no risks associated with doing mobility exercises. However, it is always important to check with your doctor before starting any new physical activity, especially if you have any existing medical conditions.

Here are a few tips to help you get the most out of your mobility exercises:

Start slowly:

If you are new to mobility exercises, it is important to start slowly and gradually increase the intensity as you become more comfortable.

Focus on form:

Make sure that you are using proper form when doing the exercises to avoid injury.

Listen to your body:

If you start to feel pain or discomfort, stop the exercise and consult with your doctor.


To see the best results, it is important to be consistent with your mobility exercises. Try to do them on a regular basis, even if it is just for a few minutes at a time.

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