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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

Standing Marches

Standing Marches

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

Standing IT Band Stretch With Wall

Standing IT Band Stretch With Wall

Iliotibial band (IT band), Tensor fasciae latae

Sit To Stand

Sit To Stand

Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius

Side Lunges

Side Lunges

Adductor longus, Adductor brevis, Adductor magnus, Gracilis, Pectineus

Side Leg Lifts

Side Leg Lifts

Bodyweight, Booty Band

Shoulder Rolls

Shoulder Rolls

Anterior deltoid, Lateral deltoid, Posterior deltoid

Seated Towel Calf Stretch

Seated Towel Calf Stretch

Runners Lunge

Runners Lunge

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

Reverse Shoulder Stretch

Reverse Shoulder Stretch

Posterior deltoid

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Start with 5 gentle minutes

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