top of page
best mobility exercises for athletes.jpg

Top Mobility Exercises Every Athlete Should Include in Warm-Ups

Athletes know that performance isn’t just about strength or speed; it’s about moving better, feeling more fluid, and staying injury-free. That’s where mobility comes in. Mobility exercises are essential for getting your body ready to perform its best, whether you’re hitting the weight room, prepping for a long run, or gearing up for a sport.

 

Mobility isn’t flexibility. While flexibility refers to the length of your muscles, mobility is your ability to move a joint through its full range of motion. You can be flexible and still have poor mobility, which can lead to compensation patterns, reduced performance, and a higher risk of injury. Think of mobility exercises as the secret weapon for warming up your joints, getting your muscles activated, and optimizing movement.

​

Here’s the thing: most people skip mobility work, or they don’t know where to start. To make things easier, we’ve pulled together some must-do mobility exercises every athlete should incorporate into their warm-up routine. These moves will target the big joints, improve movement patterns, and get you ready for action.

 

World’s Greatest Stretch

 

The name says it all. This movement covers a lot of bases: it works on your hips, hamstrings, calves, thoracic spine, and even the shoulders. It’s a full-body movement that preps you for just about anything.

 

Start in a high plank position, step one foot outside your hand, and drop your back knee. Rotate your upper body towards the front leg, reaching up with the opposite hand. You’ll feel a deep stretch along the hips and spine. Hold, return to plank, and switch sides.

 

The benefit here? Dynamic stretching, improved hip mobility, and an increased range of motion in your thoracic spine. Perfect for anyone doing squats, deadlifts, or overhead movements. Plus, it loosens up muscles that are often tight from sitting, which a lot of us struggle with during the day.

 

Hip 90/90 Rotations

 

Hips are one of the most critical joints to keep mobile. If your hips are tight or locked up, you’ll feel it in your squats, deadlifts, and lunges. Poor hip mobility can also wreak havoc on your knees and lower back.

 

For this drill, sit on the floor with your legs in a 90/90 position (front leg bent in front of you, back leg bent behind you). Rotate your legs from side to side, aiming to keep your torso as straight as possible. This rotation movement opens up the hips and promotes healthy internal and external rotation, which athletes need for just about every sport and training style.

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​

​​​

Don’t rush it. Focus on control and really feeling the movement through your hips. Over time, this will help you squat deeper, lunge better, and move with more freedom.

​​

Cat-Cow Stretch

​

If you’ve spent any time doing yoga, you’ll recognize this classic. But it’s more than just a yoga move—it’s a mobility exercise that’s gold for your spine and core stability. 

 

Start on your hands and knees, moving your spine through a full range of flexion and extension. The key here is to move slowly and control each part of the movement. This is particularly beneficial for athletes who spend a lot of time sitting (hello, desk workers) and those looking to protect their back during heavy lifting or high-impact sports.

​​​​​​​​​​​​​​​​​​​​​

Spinal mobility plays a role in nearly every movement you do, from deadlifts to running strides. Don’t let a stiff back be your weak point—add this simple but effective exercise to your warm-up and feel the difference.

 

Ankle Dorsiflexion Drills

 

Ankles are often the forgotten joint when it comes to mobility work, but poor ankle mobility can lead to all kinds of issues, from poor squatting mechanics to knee and hip pain. Every athlete should work on improving their ankle dorsiflexion—the ability to bend your ankle upward toward your shin.

 

Try this simple drill: kneel in front of a wall, place one foot flat on the ground, and lunge forward until your knee touches the wall. Keep your heel down the entire time. If you find it hard to touch your knee to the wall without lifting your heel, you’ve got some work to do on your ankle mobility.

 

Better ankle mobility means better performance in running, squatting, jumping, and any other lower-body movement. It also helps prevent common injuries like shin splints and knee pain.

​​​​​​​​​​​​​​​​​​​​​

Thoracic Spine Rotations

​

The thoracic spine, located in your mid-back, often gets overlooked, but it plays a huge role in overall mobility. Many of us are tight in this area due to poor posture or too much sitting, which can limit our ability to perform movements like overhead presses, pull-ups, or even proper running form.

 

One way to loosen it up is by doing thoracic spine rotations. Start by sitting in a kneeling position with your elbows resting on a bench or box in front of you. Place a dowel or stick across your upper back, then rotate from side to side, focusing on moving through your mid-back and not your lower back.

 

Adding this into your routine can drastically improve your posture and make upper-body movements feel smoother and more controlled.

​

Scapular Wall Slides

​

If you’ve got poor shoulder mobility, it’ll show in your lifts, especially when performing overhead presses, snatches, or pull-ups. Your shoulders are one of the most mobile joints in the body, but they’re also prone to instability and injury.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

​

​​

​

​

​

Scapular wall slides are a great way to improve shoulder mobility and stability. Stand with your back against a wall, arms bent in a 90-degree angle, and slide your arms upward while keeping them in contact with the wall. Focus on engaging your scapula (shoulder blades) and pulling them down and back.

 

This movement improves shoulder range of motion, reduces the risk of injury, and ensures that your shoulder blades are moving correctly—key for overhead movements, push-ups, and pulling exercises.

​

Kneeling Hip Flexor Stretch

​

Tight hip flexors are a common issue, especially for those who sit for long periods or do a lot of running. If your hip flexors are tight, it can affect everything from your squat depth to your sprint speed.

 

For this stretch, kneel on one knee with the opposite foot in front, creating a 90-degree angle with both legs. Push your hips forward, feeling the stretch along the front of your hip and thigh. You can enhance this by raising your arm on the side of the leg that’s behind you and reaching overhead.

 

Incorporating this stretch will improve your hip mobility, which is essential for all lower-body exercises. You’ll notice a difference in how easily you move through squats and lunges, and it’ll help keep your lower back safe.

​

The Takeaway

 

Mobility work is one of those things that often gets overlooked, but it’s crucial for longevity, injury prevention, and optimal performance. By adding these exercises to your warm-up, you’ll prime your body for whatever workout is coming, whether it’s a heavy strength session, HIIT class, or a run. 

 

We make mobility a part of our programming here at Carpe Diem, because we believe in training smart, not just hard. Try adding these to your next warm-up and see how much better your body feels—and performs!

​

mobility exercises for athletes.jpg
flexibility training for athletes.jpg

Let’s Talk

Get in touch for weight loss Journey

bottom of page