10-Minute Mobility Routine: Daily Reset for Hips, Ankles, and Upper Back

Written by Tomasz Antczak · Published February 19, 2026 · Updated September 26, 2026

A simple 10-minute mobility routine for hips, ankles, thoracic spine, and shoulders, with clear guidance on when to use it before training, after training, or on recovery days.

You do not need a 45-minute mobility routine every day.

You also do not need to become obsessed with stretching every joint through the biggest possible range.

For most people who lift, run, sit for long periods, or train Muay Thai, a short routine that is easy to repeat can be much more useful than an ambitious mobility program that gets abandoned after a week.

This routine takes approximately:

10 minutes

and focuses on:

ankles
hips
thoracic spine
shoulders

The objective is not to:

force flexibility
“unlock” your body
fix an injury
erase soreness
compensate for poor training programming

The objective is simpler:

move several useful joints through comfortable ranges, practise control, and identify where you feel restricted today.

You can use it:

as a short daily movement break
on an active recovery day
after training if it feels good
as part of a warm-up with a few changes

The exact way you perform it should depend on when you are doing it.

Mobility is not the same as flexibility

These words are often used interchangeably.

They overlap, but they are not exactly the same.

Flexibility usually refers to the range a joint or muscle can reach.

Mobility is a broader practical idea that includes being able to move through a range with:

control
coordination
useful strength

For example:

you may be able to pull your knee toward your chest with your hands.

That demonstrates available passive range.

But being able to actively lift and control the leg in a similar position is a different ability.

For sport, both can matter.

Stretching is only one tool

Mobility work can include:

static stretching
dynamic stretching
controlled joint movements
loaded movements
strength training through a useful range
sport-specific movement

You do not need to choose between:

strength

and:

mobility.

Resistance training performed through appropriate ranges of motion can itself improve joint range of motion.

That means the long-term solution to feeling restricted is not necessarily:

more stretching.

Sometimes the better answer is:

getting stronger through the range you want to use.

What can 10 minutes realistically do?

One short session can temporarily make some movements:

feel easier
feel less stiff
move through slightly more range

It can also work as:

a movement break
a warm-up component
a low-stress recovery activity

What it cannot guarantee is a permanent mobility transformation.

Long-term changes require repeated exposure.

If you want a range of motion to improve substantially, you generally need to practise that range consistently over time.

Ten minutes is useful because it is realistic enough to repeat.

Not because:

10 minutes is a magic dose.

Does mobility improve recovery?

Be careful with this claim.

A gentle mobility session may:

feel relaxing
reduce the sensation of stiffness
help you move after sitting
provide an easy active-recovery option

But stretching after exercise has not consistently been shown to meaningfully accelerate recovery from:

muscle soreness
strength loss
exercise-induced fatigue

So use this routine because:

movement feels useful

not because you expect it to erase DOMS.

If you are sore and trying to decide whether the problem is normal training soreness or something more concerning, read DOMS vs Strain: The Simple Difference Between Muscle Soreness and Injury.

The 10-minute routine

The basic structure is:

Time	Area	Exercise
0:00–2:00	Ankles	Knee-to-wall rocks
2:00–4:00	Hips	90/90 transitions
4:00–6:00	Hip flexors	Half-kneeling hip extension
6:00–8:00	Upper back	Quadruped thoracic rotations
8:00–10:00	Shoulders	Wall slides or scapular push-ups

Move slowly.

Use a range you can control.

Nothing should require you to:

force the joint
bounce aggressively
hold your breath
push through sharp pain

1. Knee-to-wall ankle rocks — 2 minutes

This movement targets ankle dorsiflexion.

That is the movement where your shin travels forward over the foot while the heel remains down.

Useful ankle dorsiflexion can help with positions such as:

squatting
lunging
changing level
footwork
absorbing force

How to do it

Stand facing a wall.

Place one foot several centimetres away from it.

Keep:

the whole foot on the floor
the heel down
the knee travelling roughly in line with the toes

Slowly drive the knee toward the wall.

Then return.

Perform approximately:

10–15 controlled repetitions per side.

You can alternate sides or spend about one minute on each ankle.

Do not force the knee inward

Your objective is not simply:

touch the wall at any cost.

Avoid collapsing the foot or twisting the knee dramatically inward just to manufacture more distance.

Use a position that resembles how you actually want to control the leg.

How far from the wall?

Start close enough that the heel stays down easily.

If that feels comfortable, move the foot slightly farther away.

You should feel:

ankle movement
perhaps some calf tension

You should not feel:

sharp ankle pain
pinching at the front of the joint
significant knee pain

If the movement hurts rather than simply feels restricted, do not force it.

Why ankle mobility matters for fighters

Muay Thai requires repeated:

stance changes
checks
pivots
kicks
knees
footwork

Ankles do not need circus-level flexibility.

But having enough usable ankle range can make lower-body positions easier to organise.

It can also matter if you strength train with movements such as:

squats
split squats
lunges

2. 90/90 hip transitions — 2 minutes

The 90/90 position is useful because it exposes the hips to both:

internal rotation
external rotation

rather than only stretching the hips in one direction.

How to do it

Sit on the floor with both knees bent.

Place the legs in a 90/90-style position.

From there:

keep your torso reasonably tall
rotate both knees toward the opposite side
move under control
reverse the movement

Perform approximately:

8–12 transitions.

There is no need to touch both knees perfectly to the floor.

Use your hands if necessary

If you feel unstable:

place your hands behind you.

That is completely fine.

The exercise is not a flexibility test.

Over time, you can use less hand support if control improves.

Do not force the end position

A common mistake is pushing the knees down aggressively.

Instead:

move into the range you currently own.

Pause briefly.

Return.

The objective is controlled rotation.

Not forcing the hip into an uncomfortable position.

Why hip rotation matters in Muay Thai

Hip rotation contributes to many combat-sport movements.

Examples include:

round kicks
knees
stance adjustments
defensive movement

But do not assume every kicking limitation is caused by:

tight hips.

Technique can also be limited by:

balance
strength
timing
coordination
trunk control
ankle position

Mobility is one component.

Not the entire answer.

3. Half-kneeling hip-flexor movement — 2 minutes

This movement targets the front of the hip while also asking you to control:

pelvis
glute
trunk position

That makes it more useful than simply lunging forward as far as possible.

How to do it

Start in a half-kneeling position.

For example:

right knee on the floor
left foot in front

On the kneeling side:

gently squeeze the glute.

Then:

slightly tuck the pelvis
keep the ribs stacked rather than aggressively arching the lower back
shift forward only a small amount

You may feel tension at the front of the hip or thigh.

Hold briefly.

Return slightly.

Repeat.

Spend approximately:

one minute per side.

You do not need a huge lunge

More distance is not automatically better.

If you throw the pelvis far forward while arching the lower back, you can create the appearance of a larger stretch without actually controlling the hip position very well.

Think:

glute on

ribs controlled

small forward shift

Add an overhead reach if comfortable

To make the movement more dynamic, you can raise the arm on the kneeling side and reach slightly upward.

Example:

right knee down:

raise the right arm.

Do not aggressively bend sideways.

A small controlled reach is enough.

Are your hip flexors actually “tight”?

Maybe.

But the word:

tight

is often used too casually.

Feeling tension at the front of the hip does not automatically tell you:

what tissue is responsible
whether it is structurally shortened
whether stretching is required

Treat the movement as a useful drill.

Not a diagnosis.

4. Quadruped thoracic rotations — 2 minutes

Your thoracic spine is the middle and upper portion of the spine.

Rotation through this area contributes to:

punching
turning
reaching
many athletic movements

A useful drill is a controlled quadruped rotation.

How to do it

Start:

on hands and knees.

Place one hand lightly behind your head.

Then:

rotate the elbow down toward the opposite arm
reverse direction
rotate the elbow upward
follow the movement with your eyes if comfortable

Perform:

6–10 controlled repetitions per side.

Do not turn it into lower-back rotation

Try to keep the movement reasonably controlled through the upper torso.

You do not need to lock the pelvis completely rigid.

But avoid simply shifting the entire body sideways to create the illusion of more thoracic rotation.

Another option: open books

If quadruped rotation is uncomfortable, use a side-lying open-book movement.

Lie on your side with:

hips and knees slightly bent
arms extended in front

Then rotate the top arm and upper torso away from the bottom arm.

Move only as far as comfortable.

Either variation is fine.

Why upper-back rotation matters for punching

Punching is not produced only by the shoulders.

Effective striking uses coordinated movement through:

feet
hips
trunk
shoulders
arms

Having comfortable thoracic rotation can support that movement.

But again:

mobility does not replace technique.

If shoulder movement itself is a recurring limitation, use the dedicated guide Shoulder Mobility for Fighters: Improve Movement, Reduce Stiffness, and Support Better Training.

5. Wall slides or scapular push-ups — 2 minutes

Finish with controlled movement around:

shoulder blades
shoulders
upper back

Choose one option.

Option A: wall slides

Stand facing or with your back toward a wall, depending on the variation you prefer.

Keep:

ribs reasonably controlled
neck relaxed

Move the arms upward slowly.

Then return.

Perform:

8–12 controlled repetitions.

Do not force the hands to stay against the wall if that requires:

pain
extreme arching
shrugging aggressively

The wall is feedback.

Not a pass/fail test.

Option B: scapular push-ups

Start in:

a push-up position

or:

a hands-and-knees position

if you want an easier version.

Keep the elbows straight.

Allow the chest to move slightly between the shoulders.

Then actively push the floor away so the shoulder blades move around the rib cage.

Perform:

10–15 repetitions.

This is not a normal push-up

The elbows remain mostly straight.

You are practising movement of the shoulder blades rather than pressing up and down with the arms.

Use a small controlled range.

The entire routine

You now have:

Minutes 0–2

Knee-to-wall ankle rocks

Minutes 2–4

90/90 hip transitions

Minutes 4–6

Half-kneeling hip movement

Minutes 6–8

Thoracic rotations

Minutes 8–10

Wall slides or scapular push-ups

That is enough.

You do not need to turn it into:

35 exercises.

How hard should mobility feel?

For a routine like this:

easy to moderate

is enough.

A useful subjective target is around:

2–4 out of 10 discomfort

for positions that produce a stretch sensation.

You should not need:

grimacing
shaking
aggressive forcing

Mobility work is not improved by suffering.

Stretch sensation vs pain

A stretch sensation may feel like:

tension
pulling
mild resistance

Pain can feel like:

sharp
stabbing
catching
electrical
unstable
suddenly intense

If the movement produces pain rather than normal tension:

stop forcing it.

Adjust:

range
position
exercise

Persistent pain deserves appropriate assessment rather than progressively harder stretching.

How to use this routine before training

Before:

Muay Thai
lifting
running
explosive training

treat the routine more like a:

dynamic warm-up.

That means:

keep moving
use controlled repetitions
shorten static holds
gradually increase range
follow it with sport-specific warm-up

Do not spend ten minutes passively forcing yourself into extreme positions and then immediately expect maximal:

sprinting
jumping
kicking
lifting

performance.

Static stretching before training is not automatically bad

This gets oversimplified.

Short static stretches do not automatically destroy performance.

Research suggests the acute performance effects depend on factors including:

duration
muscle group
activity afterwards

Longer static stretching — particularly around:

60 seconds or more per muscle group

immediately before explosive performance can produce more noticeable short-term reductions in force or power.

Shorter stretching followed by:

dynamic movement
progressive warm-up

is much less concerning.

So you do not need to fear static stretching.

Just use it appropriately.

A better pre-training version

If you have only ten minutes before training:

2 minutes

Ankle rocks + controlled calf raises

2 minutes

90/90 transitions + bodyweight lateral movement

2 minutes

Half-kneeling hip movements + reverse lunges

2 minutes

Thoracic rotations

2 minutes

Wall slides + easy sport-specific movement

Then continue with:

shadowboxing
easy skipping
technical kicks
progressive warm-up sets

The mobility routine should prepare you for training.

Not replace the warm-up.

How to use it after training

After training, you can slow things down slightly.

For example:

slower repetitions
longer breathing
comfortable static positions

If that feels good:

fine.

But do not expect post-workout stretching to dramatically accelerate recovery.

It may help you:

relax
move through comfortable ranges
transition out of training

That is enough reason to do it.

Should you stretch when you have DOMS?

Usually, gentle movement is fine when soreness is mild.

But aggressively stretching a very sore muscle is not necessary.

DOMS already reflects muscle stress from previous exercise.

You do not need to attack it.

Try:

easy movement
comfortable range
light activity

and judge how you respond.

If pain is:

sharp
highly localised
associated with weakness
associated with swelling or bruising

think beyond normal soreness.

Read DOMS vs Strain: The Simple Difference Between Muscle Soreness and Injury.

How to use this on a recovery day

A recovery-day version can be very simple.

Do the ten-minute routine.

Then, if you want:

easy walk
relaxed bike
light shadowboxing
easy mobility
normal daily activity

The objective is not to create another training session.

If you turn active recovery into:

hard circuits
difficult stretching
conditioning
heavy bag rounds

it is no longer particularly low stress.

For more examples, read What Counts as Active Recovery? 15 Low-Stress Options for Fighters and Gym Training.

Rest day and recovery day are not identical

Sometimes you benefit from:

light movement.

Sometimes you need:

actual rest.

If you are:

generally fresh
mildly stiff
mentally motivated
moving normally

a mobility routine may be a good recovery-day option.

If you are:

exhausted
sleep-deprived
unusually sore
performing poorly
accumulating fatigue

you do not have to earn recovery by doing another routine.

Rest.

Read Active Recovery vs Rest Day: Which One Helps More After Hard Training?.

How often should you do mobility?

There is no universal requirement.

You could use this:

most days
three times per week
only on training days
mainly on recovery days

The useful frequency is one you can:

repeat consistently.

If you are trying to improve a specific restricted range rather than simply maintain movement, regular practice becomes more important.

Research on long-term stretching shows that repeated stretching can improve joint range of motion over time.

But more is not always necessary.

Do you need to do it every day?

No.

Daily mobility is convenient because:

ten minutes is easy to schedule
frequent movement exposure can feel good

But there is no rule saying:

miss one day = lose mobility.

Consistency across weeks matters more than perfection across individual days.

How long until mobility improves?

There is no reliable:

“you will feel different in seven days”

rule.

Acute range-of-motion changes can occur immediately after stretching or mobility work.

Longer-term improvements require repeated training.

How quickly you notice a meaningful difference depends on:

starting mobility
exercise selection
consistency
training
individual anatomy
what you are actually trying to improve

Avoid promising yourself:

“two weeks and my hips will be fixed.”

Anatomy matters

Not every range limitation is caused by something that needs to be stretched.

People differ in:

bone structure
joint anatomy
limb proportions
previous injury
training history

Not everyone should move identically.

For example:

two people may use different squat stances and both be perfectly functional.

Mobility training should help you perform useful movements.

It does not need to make everyone look the same.

Do you need perfect mobility for Muay Thai?

No.

You need enough range for the techniques you want to perform.

Then you need:

strength
control
timing
balance
technical skill

Extreme passive flexibility without control is not automatically useful.

For example:

being able to perform a deep passive split does not automatically give you:

a strong head kick
good balance
fast kicking mechanics

Mobility supports technique.

It does not replace it.

High kicks are not only about hip mobility

If your high kick feels limited, possible contributors include:

hip range of motion
hamstring tolerance
balance
stance
pivot
trunk position
kicking technique
active hip strength

Do not assume:

“I just need to stretch harder.”

A technically better kick can sometimes improve range more than another 20 minutes of passive stretching.

Strength through range matters

If you can passively reach a position but cannot actively control it:

work on strength too.

Examples include:

controlled split squats
full-range calf raises
lateral lunges
Cossack-style movements if appropriate
controlled hip rotations
overhead pressing variations
rows through comfortable full range

Strength training is not the enemy of mobility.

Properly performed resistance training can itself improve range of motion.

Can lifting make you stiff?

It can make muscles feel:

tired
pumped
temporarily stiff

after training.

But resistance training does not automatically make people inflexible.

Training through appropriate ranges can maintain or improve mobility.

Problems are more likely when training repeatedly avoids ranges you need.

For example:

performing every lower-body exercise through only a tiny partial range will not expose you to the same movement demands as controlled training through larger ranges.

Do you need separate stretching if you lift?

Maybe.

If your lifting already takes joints through the ranges you need and you move well:

you may require very little additional mobility work.

If you have a specific range you want to improve:

dedicated stretching or mobility work can be useful.

Think of it as:

targeted work

rather than a mandatory tax everyone must pay.

Sitting does not permanently “shorten” you after one day

Many people say:

“My hip flexors are shortened because I sit.”

That language is often too strong.

Long periods in one position can certainly make you:

feel stiff
feel uncomfortable
want to move

The practical answer is often:

change position and move regularly.

You do not necessarily need to diagnose yourself with structurally shortened muscles.

A two-minute desk reset

If you sit for long periods, you can use pieces of the routine rather than waiting for one dedicated session.

Try:

5 ankle rocks each side
5 controlled hip rotations
5 thoracic rotations each side
8 wall slides

It takes very little time.

Movement snacks can be easier to maintain than one long evening session.

What if one side is tighter?

Small side-to-side differences are common.

You can spend slightly more time on the restricted side.

But do not automatically assume asymmetry is:

dangerous
pathological
causing injury

If the difference is large, new, painful or clearly affects performance, professional assessment may be more useful than endlessly stretching the tighter side.

Should you measure mobility?

You can.

Simple repeated measures can be useful if you genuinely want to improve one range.

For example:

Ankle

Measure knee-to-wall distance.

Hip rotation

Use the same seated position and compare comfort/range over time.

Shoulder

Use a consistent overhead movement.

But avoid testing every day.

Day-to-day variation can come from:

fatigue
warm-up
recent training
measurement differences

Evaluate trends across weeks.

Do not chase numbers you do not need

If your knee reaches:

9 cm

from the wall instead of:

10 cm

that does not automatically mean you have a mobility problem.

The relevant question is:

Can you perform the movement or sport position you need comfortably and with control?

Performance matters more than collecting mobility scores.

Mobility is not injury prevention by itself

Another common claim is:

“Stretch every day and you will not get injured.”

That is too strong.

Injury risk depends on many factors including:

training load
previous injury
fatigue
strength
conditioning
exposure
sport demands
recovery

Mobility can be part of preparation.

It is not an insurance policy.

Do not stretch through an injury

If you have:

acute pain
swelling
bruising
instability
locking
significant weakness
numbness
loss of normal function

the answer is not automatically:

more mobility.

Get the problem assessed appropriately.

A mobility routine is for general movement.

It is not a rehabilitation diagnosis or treatment plan.

Common mistake #1: forcing range

If your body is clearly resisting a position, do not treat that as an opponent to defeat.

Use:

comfortable tension
controlled breathing
gradual exposure

Progress over time.

Common mistake #2: bouncing aggressively

Ballistic movement has legitimate uses in sport preparation when programmed properly.

But uncontrolled bouncing into end-range positions is not necessary for this routine.

Keep movements smooth.

Common mistake #3: turning mobility into a workout

If your recovery routine produces:

heavy sweating
burning muscles
exhaustion

you probably changed the purpose.

Mobility does not need to create fatigue to be useful.

Common mistake #4: assuming more range is always better

You need:

useful range

not maximum possible range in every joint.

A fighter does not need to become a contortionist.

Common mistake #5: stretching the same area forever

If one joint never improves despite months of stretching:

consider whether the limitation is actually related to:

strength
technique
anatomy
pain
another joint
movement strategy

Doing the same stretch harder is not always the solution.

Common mistake #6: long aggressive static stretching immediately before explosive work

If you want to:

kick hard
sprint
jump
lift heavy

do not make prolonged intense passive stretching the final thing you do before performance.

Use dynamic movement afterwards.

Prepare progressively for the task.

Common mistake #7: thinking mobility replaces warm-up

It does not.

A warm-up should progressively prepare you for the specific activity.

For Muay Thai, that may include:

easy skipping
shadowboxing
progressive kicks
technical drills

For lifting:

lighter warm-up sets

A mobility drill can be one piece of that process.

Common mistake #8: expecting mobility to fix programming

If you constantly feel:

stiff
heavy
exhausted
beaten up

the problem may be:

too much training and too little recovery.

Ten minutes of hip mobility cannot cancel a badly structured week.

Read How Many Rest Days Do You Really Need? Gym + Muay Thai Recovery.

Common mistake #9: ignoring sleep

Recovery still depends heavily on basic behaviour.

If you sleep:

five hours

and train hard every day, stretching your hips is unlikely to solve the larger problem.

Read Sleep After Training: How to Recover Faster.

Common mistake #10: using mobility instead of a deload

If:

performance keeps falling
motivation drops
soreness accumulates
normal sessions feel unusually difficult

you may need reduced training load.

Not a longer stretching routine.

Read Deload Week for Muay Thai + Gym: When to Do It and How to Do It.

A 10-minute routine for stiff mornings

If you wake up feeling stiff, perform the standard routine gently.

Do not try to achieve maximum range immediately.

Your first few repetitions can be:

very small.

Gradually increase movement as you warm up.

The aim is to move.

Not prove how flexible you are at 07:00.

A 10-minute routine after sitting all day

After work:

2 minutes

Ankle rocks.

2 minutes

90/90 transitions.

2 minutes

Half-kneeling hip movement.

2 minutes

Thoracic rotations.

2 minutes

Wall slides.

Then:

walk for a few minutes if possible.

Simple movement often makes more sense than doing one enormous stretch for the exact area that feels stiff.

A fighter-specific version

Before Muay Thai:

Ankles

Knee-to-wall rocks.

Then light bouncing or footwork.

Hips

90/90 transitions.

Then controlled leg swings.

Hip flexors

Short dynamic half-kneeling movement.

Then reverse lunges.

Thoracic spine

Rotations.

Then shadowboxing.

Shoulders

Wall slides or scapular push-ups.

Then relaxed punches.

This creates a bridge from:

mobility

to:

sport movement.

A strength-training version

Before lifting:

use the same principle.

If you are squatting:

ankle rocks
controlled hip movement
bodyweight squats
progressive loaded warm-up sets

If you are pressing:

thoracic rotation
shoulder movement
scapular control
progressively heavier warm-up sets

The mobility work should feed into the exercise you are about to perform.

A recovery-day version

Keep everything easy.

You can combine the routine with:

20–30 minute walk
easy cycling
light technique work

if you actually want an active recovery day.

But if you feel genuinely exhausted:

take the rest day.

For help choosing between the two, read Active Recovery vs Rest Day: Which One Helps More After Hard Training?.

How this fits with Muay Thai + gym training

If you combine combat sports and strength work, mobility should not become yet another demanding training session.

A better weekly structure is:

hard training where it matters
enough recovery
short mobility where useful

If your week is overloaded, solve the weekly structure first.

Read Muay Thai Workout Plan: Weekly Gym Program.

FAQ

Is 10 minutes of mobility enough?

It can be enough for a useful daily routine.

If you have a specific major mobility goal, you may need more targeted work.

Should I do mobility every day?

You can, but you do not have to.

Consistency across the week matters more than perfect daily adherence.

Is mobility the same as stretching?

No.

Stretching is one mobility tool.

Mobility also includes control, active movement and strength through range.

Does stretching improve flexibility?

Regular stretching can increase joint range of motion over time.

Can strength training improve flexibility too?

Yes.

Resistance training through suitable ranges can also improve range of motion.

Should I stretch before Muay Thai?

You can use brief stretching if needed, but a warm-up should emphasise controlled dynamic movement and progressively more sport-specific activity.

Avoid making long, intense passive stretching the final activity immediately before explosive training.

Is static stretching bad before training?

Not automatically.

Shorter durations generally have much smaller effects on subsequent performance than prolonged static stretching.

The rest of the warm-up also matters.

Should I stretch after training?

You can if it feels good.

But post-workout stretching should not be marketed as a reliable way to eliminate DOMS or dramatically accelerate recovery.

Does stretching reduce soreness?

Evidence does not show a meaningful recovery advantage from post-exercise stretching alone.

Should mobility hurt?

No.

Mild tension is normal.

Sharp or significant pain is not a target.

Can mobility prevent injuries?

Mobility alone cannot guarantee injury prevention.

Injury risk is influenced by many factors.

Can tight hips cause back pain?

Back pain has many possible causes.

Do not diagnose back pain simply by deciding your hips are tight.

Are my hip flexors shortened from sitting?

You may feel stiff after prolonged sitting, but that does not prove your hip flexors are structurally shortened.

Move regularly and assess function rather than relying on that label.

Can I improve high kicks with stretching?

Sometimes improved range helps.

But high kicks also require:

technique
balance
active strength
hip control
trunk position

Should fighters do splits?

Only if that range is useful to their goals.

A full split is not required for effective Muay Thai.

What is the best ankle mobility exercise?

Knee-to-wall rocks are a practical option because they are simple and easy to monitor.

They are not the only effective exercise.

What is the best hip mobility exercise?

There is no universal best exercise.

90/90 transitions are useful because they expose the hip to controlled rotation in both directions.

What is the best shoulder mobility exercise?

It depends on the limitation.

Wall slides and controlled scapular work are useful general options.

For a full fighter-specific routine, read Shoulder Mobility for Fighters.

Can I do this routine on a rest day?

Yes.

It is low enough in stress to fit many active-recovery days.

Can I do it after sauna?

You can perform gentle mobility if you feel normal and comfortable.

There is no special recovery advantage that requires stretching immediately after sauna.

What if one movement causes pinching?

Reduce the range or stop that movement.

Do not repeatedly force a painful pinch.

What if I am extremely stiff?

Start with smaller ranges.

Progress gradually.

If the restriction is painful, sudden or functionally significant, assessment may be more useful than simply stretching harder.

How do I know if it is working?

Look for useful changes such as:

easier sport positions
better control
greater comfortable range
less restriction during training

Do not chase mobility numbers that have no relevance to what you actually do.

Sources and further reading

The principles in this guide are informed by research on stretching, range of motion, resistance training and warm-up performance.

Behm DG et al. Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review. Applied Physiology, Nutrition, and Metabolism. 2016;41(1):1–11. PMID: 26642915.
https://pubmed.ncbi.nlm.nih.gov/26642915/
Konrad A et al. Chronic Effects of Stretching on Range of Motion With Consideration of Potential Moderating Variables: A Systematic Review With Meta-Analysis. Journal of Sport and Health Science. 2024;13(2):186–194. PMID: 37301370.
https://pubmed.ncbi.nlm.nih.gov/37301370/
Afonso J et al. Strength Training Versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis. Healthcare. 2021;9(4):427. PMID: 33917036. DOI: 10.3390/healthcare9040427.
https://pubmed.ncbi.nlm.nih.gov/33917036/
Afonso J et al. The Effectiveness of Post-Exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Physiology. 2021;12:677581. PMID: 34025459.
https://pubmed.ncbi.nlm.nih.gov/34025459/
Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Medicine. 2018;48(2):299–325. PMID: 29063454. DOI: 10.1007/s40279-017-0797-9.
https://pubmed.ncbi.nlm.nih.gov/29063454/

Mobility can support training.

It does not need exaggerated promises to be useful.

Final takeaway

A good mobility routine does not need to be complicated.

For ten minutes:

move the ankles

rotate the hips

open the front of the hips

rotate the upper back

move the shoulders and shoulder blades

Do it:

comfortably

consistently

with control

Before training, keep it more dynamic and follow it with a real warm-up.

After training or on recovery days, move more slowly if that feels good.

And remember:

mobility is not a substitute for strength, sleep, sensible training load or actual recovery.

It is simply one useful part of moving well enough to keep doing the training you care about.