COLLECTION
Mobility
Range of motion and tissue length
24 exercises
Stage 1 · Early
Gentle activation and range — off the feet or unloaded, little to no load through the joint
90/90 Hip StretchBoth knees 90° · sit tall · breathe into the stretchStretchStretchSeated / lying
Thoracic OpenerOpen the top arm · follow with the eyes · slowStretchStretchSeated / lying
Pigeon PoseFront shin forward · square the hips · sink downStretchStretchSeated / lying
Child's PoseHips to heels · reach long · breathe into the backStretchStretchSeated / lying
Seated Hamstring StretchReach for the toes · long spine · breatheStretchStretchSeated / lying
Butterfly StretchSoles together · let the knees fall openStretchSeated / lyingStretch
Lying Spinal TwistDrop the knees across · shoulders down · breatheStretchStretchSeated / lying
Heel SlideLie back · slide the heel toward the glute · hold the bend · slide backCalisthenicsKnee flexionSeated / lying
Seated Heel DragSit tall · drag the heel back under the chair · hold the bendCalisthenicsKnee flexionSeated / lying
Prone Knee HangFace down, shins off the edge · let gravity straighten the kneeCalisthenicsKnee extensionSeated / lying
Heel Prop StretchHeel on a rolled towel · let the knee sink straight · relax 2–3 minStretchKnee extensionStretchSeated / lying
Seated Knee Flexion StretchFoot planted · slide the hips forward · hold the deepest comfortable bendStretchKnee flexionStretchSeated / lying
Cat-CowOn all fours · round the spine up · then arch and look up · flow slowCalisthenics
Quadruped Thoracic RotationHand behind the head · rotate the elbow up and open · follow with the eyesCalisthenics
Pendulum SwingLean on a chair for support · let the arm hang loose · swing small gentle circlesCalisthenics
Supine Assisted Shoulder FlexionOn your back · use the good arm to lift the sore arm overhead, pain-free range · lower slowCalisthenicsStretchSeated / lying
Seated Ankle CirclesSeated, lift the foot · draw slow circles each direction · both waysCalisthenicsSeated / lying
Stage 2 · Progressing
Active, partial load — building range and control
Kneeling Hip Flexor StretchTall posture · tuck the pelvis · hold 60s/sideStretchStretch
Standing Quad StretchHeel to glute · knees together · stand tallStretchStretchWeight bearing
Standing Calf StretchHands on the wall · back leg straight · heel stays down · holdStretchStretchWeight bearing
Standing Hip CirclesHold support if needed · circle the knee out, up, and around · slow and controlledCalisthenicsWeight bearing
Standing Hip Flexor StretchSplit stance, back heel lifted · tuck the pelvis · lean forward gently, no kneelingStretchStretchWeight bearing
Bodyweight Hip HingeHands on the hips · push the hips back, flat back · stop at the stretch · stand tallCalisthenicsWeight bearing
Wall WalkFingers on the wall · walk them up as high as pain-free · walk back downCalisthenics