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Welcome to Mobility Mentor's Mobility Guide - you get lifetime access to all our video guides to get your body back to feeling youthful and doing the things you love!

Overhead Shoulder Stretch

Step 1: Start standing with your feet shoulder-width apart. Toes pointing forward. Hold your mobility stick in front of you.Step 2: Brace your core and lift the stick above your head in an arc motion. Keeping your arms straight throughout the movement.Step 3: Slowly move the pole over your head and behind your back. Focusing the stretch in your shoulder. Hold the stretch for a few seconds and slowly return the the starting position.Repeat 10 times, holding each position for 3–5 seconds.

Shoulder Circles

Step 1: Stand with feet wide and raise the stick overhead using both hands.Step 2: Rotate your upper body in a circular motion, letting the stick move forward and behind your head.Step 3: Switch directions when ready. Adjust hand placement for comfort.Step 4: Move slowly, focusing on opening your shoulders and torso.Repeat as desired — this one should feel great.

Shoulder External Rotation

Step 1: Hold the stick with both hands, keeping your forearms bent at a 90° angle and elbows tucked in at your sides.Step 2: Slowly rotate your shoulders downward, bringing the stick toward chest level.Step 3: Reverse the movement by rotating your shoulders back up and slightly past your head, maintaining that 90° arm angle.Step 4: Focus on keeping your shoulders level — use a mirror if needed to ensure proper alignment. Move slowly to fully engage the external shoulder rotation.Perform for 30 seconds to 1 minute, breathing steadily throughout

Rotator Cuff Stretch

Step 1: Start with holding the stick vertically behind you. Grab the stick with your top hand, your palm facing forward toward your back. Your bottom hands palm should be facing out, away from your body.Step 2: Move the stick up and down gently to stretch your shoulder muscles. Pulling with your hands. Move slow and intentional.Step 3: Switch hands - it’s good to even out both sides.Repeat 5-10 times, taking 5 seconds on each movement.

Lateral Side Stretch

Step 1: Start by holding the stick above your head. Hands should have a wide grip and feet should be just over shoulder width apart.Step 2: Keep your core stable and slowly start to lean to your left side only moving your upper half of your body to stretch your right side (lats).Step 3: Hold for 5 seconds and return to the middle. Switch sides and repeat the movement to stretch the right side.Repeat 5 times on each side, holding each position for 3-5 seconds.

Lateral Side Opener

Step 1: Stand with feet shoulder width apart. Hold the stick with your right hand in the middle part and place the right end of the stick on the floor.Step 2: Reach over with your left arm and grab the top of the stick, opening up your lats and side of your body.Repeat on both sides of the body. Holding each stretch for 10 seconds.

Step 1: Stand with your feet shoulder-width apart and hold the yoga stick behind your back, palms facing forward/down.Step 2: Slowly lift the yoga stick up and away from your body until you feel a stretch in your chest.Step 3: Hold the stretch for 5-10 seconds and bring the yoga stick back down to its starting position.Repeat 5 times focus on feeling the stretch in your chest

Upper Body Rotational Twist

Step 1: Stand with both hands on top of the stick. Slightly bend your knees and lean some weight onto the stick, finding a stable, comfortable position.Step 2: Twist your upper body to the left, keeping your legs mostly still. Focus on stretching through your spine and side lats. Open your hips slightly if needed.Step 3: Hold for a few seconds, return to center, then rotate to the right side.Repeat 5–6 times per side, holding each stretch for at least 5 seconds.

Upper Back Posture Corrector

Step 1: Start by placing both hands near or at the top of the stretching stick (by the handle) and place the other side on the ground.Step 2: Take a step back from the stick and bend your knees, while keeping your arms straight. Drop your hips back and gently push down on the stick.Step 3: Enjoy the relief in your back and shoulders!Hold for 10 seconds, repeat 5 times. I do this stretch every single morning, hence why I call it the “Good Morning.”

Lunge + Twist Mobilization

Step 1: Start with the stick behind your back just above your shoulders. Do a lunge forward with either leg.Step 2: In your lunge position, start to rotate (twist) your upper body to the side your front foot is (so if your right foot is forward - twist right).Step 3: Change legs and repeat. You should feel a stretch in your upper torso and hips.Hold for 3-5 seconds per twist and repeat 5 times on each side.

Stick Mobilization with Twist

Step 1: Stand with both hands on top of the stick. Slightly bend your knees and lean some weight onto the stick, finding a stable, comfortable position.Step 2: Twist your upper body to the left, keeping your legs mostly still. Focus on stretching through your spine and side lats. Open your hips slightly if needed.Step 3: Hold for a few seconds, return to center, then rotate to the right side.Repeat 5–6 times per side, holding each stretch for at least 5 seconds.

Full Body Opener

Step 1: Stand holding the stick in front of you with both hands. Hinge forward, keeping your back flat and knees slightly bent if needed.Step 2: Let go with your right hand and reach it back behind your hip. Rotate your torso and sweep your arm in a wide arc, reaching back toward the stick.Step 3: Return to start and switch sides. Move slowly and with control.Repeat 5 times per side, feeling the stretch through your chest, shoulders, and spine.

Posterior Leg Stretch

Step 1: Stand with your feet just wider than shoulder with apart. Put on the stick behind your back on your shoulder and extend your arms along the stick.Step 2: Slowly bend forward at your hips, while keep your legs and back straight. You should feel a deep stretch in your hamstrings.This movement is a slow movement. Take about 5 seconds from the top position to bottom and feel the stretch.

Standing Hamstring Stretch

Step 1: Stand with your feet about shoulder-width apart. Hold the stick with both hands slightly wider than your shoulders.Step 2: With your legs as straight as possible, hinge at the hips and slowly lower the stick toward the ground in front of your feet.Step 3: Once in the stretch, use the stick to gently pull upward while pressing your feet into the floor. This deepens the stretch through your hamstrings and lower back.Hold for about 20 seconds, then return to the starting position. Repeat as needed, breathing deeply throughout.

Seated Hamstring Stretch

Step 1: Sit with both legs straight and close together. Place the stick at the bottom/center of your feet, while keeping your hands on the stick.Step 2: Take a deep breath and straighten your legs, while leaning your chest forward. Engage your legs and focus on keeping your back and legs as straight as possible.Hold the stretch for 10 seconds and relax. Repeat 5 times.

Lying Hamstring Stretch

Step 1: Lie flat on your back with the mobility stick by your side. Extend one leg straight up toward the ceiling while keeping the opposite knee bent and foot flat on the ground.Step 2: Place the stick against the elevated leg’s calf (about halfway between the knee and ankle). Gently pull the stick toward your head to deepen the stretch in your hamstring.Step 3: Hold the stretch for approximately 20 seconds, keeping your hips grounded and aligned.Switch legs and repeat the stretch 3–5 times per side, breathing deeply and moving with control.

Step 1: Stand tall with the stick placed vertically in front of you, touching the ground. Hold the top of the stick with your left hand to assist with balance.Step 2: Shift your weight onto your left leg and lift your right leg off the ground until it reaches about hip height.Step 3: Open your right hip by slowly rotating your leg outward to the side, then sweep it behind you in a controlled arc.Step 4: Return your right leg to the starting position in front of your body, maintaining balance and keeping your hips squared throughout.Repeat 10 times on each leg, using the stick for stability and focusing on smooth, controlled movement through the full range of motion.

Warrior III Pose

Step 1: Grab the stick with your left hand, lean forward at the hips and extend your opposite leg (left) back and behind you - while keeping the yoga stick in front of you for balance.Step 2: Keep your lifted leg straight, hold the pose for 5 seconds. Feel the stretch in your legs, lower back and the burn of the stabilizing muscles activating.Step 3: Repeat the pose on the other leg.Hold for 5 seconds on each stretch to begin, as you progress increase the time.

Step 1: Stand with your feet shoulder width apart. Turn your right foot out. Hold the stick on your shoulders and relax your arms across the stick.Step 2: Lean to the right with your whole body, place the right side of the stick as close to the ground as possible (behind your right foot).Step 3: Breath deep 5 times in this pose, focusing on the stretch in your hips, and sides.Repeat as needed and make sure to do the same reps on each side.

Step 1: Start by holding the stick with your right hand, having the other side on the ground. Take 2 steps away from the yoga stick.Step 2: Lift your left leg off the floor and kick it towards your back end so you’re able to grab your ankle with your left hand.Step 3: Get sturdy while holding your ankle and continue pushing your leg in the air away from your body, while pulling with your arm forward to keep in balance.Hold for as long as possible, and repeat 2-3 times on each leg.

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