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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 Legs Hips Shoulders Feet Core Lower Back Upper Back

Dumbbell Upright Rows

Dumbbell Upright Rows

Anterior deltoid, Lateral deltoid, Posterior deltoid

Shoulder Rolls

Shoulder Rolls

Anterior deltoid, Lateral deltoid, Posterior deltoid

Reverse Shoulder Stretch

Reverse Shoulder Stretch

Posterior deltoid

Dumbbell Side Lateral Raise

Dumbbell Side Lateral Raise

Lateral deltoid

Banded Shoulder Internal Rotation

Banded Shoulder Internal Rotation

Resistance Band

Banded Shoulder External Rotation

Banded Shoulder External Rotation

Infraspinatus, Teres minor

Resistance Band

Arm Across Chest Stretch

Arm Across Chest Stretch

Posterior deltoid

Start Today

Start with 5 gentle minutes

Get personalized routines that fit your life. Loosen stiff joints, release muscle tension, and feel better in just minutes a day. Your Daily Dose is free. Upgrade to full programs whenever you’re ready.

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