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Free Mobility Exercises To Keep You Moving

Explore physician-designed exercises—searchable by type or body part to target what you need most. Want more? The Sporty Doctor app offers even more guided routines to support your strength, mobility, and recovery—anytime, anywhere.

Woman in a navy tank top and dark leggings in Warrior I yoga pose with arms raised on a mat.

Exercises

Body part All Glutes Leg Shoulder Knee Foot & Ankle Hip Lower Back Core Neck Upper Back

Bird Dog

Bird Dog

Iliocostalis, Longissimus, Spinalis, Gluteus maximus

Dead Bug

Dead Bug

Rectus abdominis, Transversus abdominis

Hamstring Foam Roll

Hamstring Foam Roll

Biceps femoris, Semitendinosus, Semimembranosus

Bodyweight, Foam Roller

Wall Calf Stretch

Wall Calf Stretch

Frozen Water Bottle Rolls

Frozen Water Bottle Rolls

Bodyweight, Frozen Water Bottle, Massage Ball

Crossover Plantar Fascia Stretch

Crossover Plantar Fascia Stretch

Dumbbell Upright Rows

Dumbbell Upright Rows

Anterior deltoid, Lateral deltoid, Posterior deltoid

Straight Leg Raise

Straight Leg Raise

Iliopsoas (psoas major, iliacus), Rectus femoris, Sartorius

Standing Quad Stretch

Standing Quad Stretch

Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius

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Start with 5 gentle minutes

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