Mobility is the secret weapon of high-performing athletes and everyday gym-goers alike. It’s the foundation that makes your lifts smoother, your squats deeper, and your workouts safer. Without it, strength and flexibility can only take you so far.

Whether you’re chasing a new PR, improving posture, or aiming for pain-free movement, these top mobility exercises target your shoulders, spine, hips, and ankles — the key areas responsible for efficient movement and injury prevention.

1. Shoulder Dislocates (With a Resistance Band)

One of the best shoulder mobility exercises, this drill opens your chest, stretches your rotator cuff, and improves overhead range of motion.

How to do it:

• Hold a resistance band wider than shoulder-width apart.
• With straight arms, slowly move the band over your head and behind your back, then reverse.
• Repeat 8–10 times.

Wear This: The Cross Over Halter Bra and Shimmer V Leggings allow unrestricted arm movement and support during upper-body mobility drills.

2. Wall Angels

Great for posture and overhead lifting prep, this move improves shoulder and thoracic spine mobility.

How to do it:

• Stand with your back against a wall, feet 6 inches out.
• Press your lower back into the wall and raise your arms overhead, sliding them down like a snow angel.
• Perform 8–12 reps.

Wear This: Try the Bombshell Bodysuit for streamlined support that moves with your spine and shoulders.

3. Cat-Cow Stretch

This classic spinal mobility exercise keeps your back supple and your core engaged.

How to do it:

• Start on hands and knees.
• Inhale, arch your back (cow pose). Exhale, round your spine (cat pose).
• Repeat for 1–2 minutes.

Wear This: The Bombshell Active Pullover and Bombshell Active Leggings keep you comfortable through every movement.

4. Thoracic Spine Rotations

These thoracic mobility drills improve upper back rotation and overhead strength.

How to do it:

• Start in a half-kneeling position with one hand behind your head.
• Rotate your upper back toward the raised knee, then return.
• Do 8–10 reps per side.

Wear This: Wear Shimmer V Back Leggings for flexibility through the torso and hips.

5. Hip 90/90 Stretch

Improves hip internal and external rotation — essential for deep squats and athletic movement.

How to do it:

• Sit on the floor with one leg in front at 90°, the other behind you at 90°.
• Lean forward over the front leg, then switch sides.
• Hold 20–30 seconds per side.

Wear This: The V Back Toggle Shorts provide flexibility and support during deep hip work.

6. Jefferson Curl

A controlled spinal roll that improves flexibility and hamstring mobility.

How to do it:

• Stand on a small platform holding a light weight.
• Slowly roll your spine down, one vertebra at a time, then return.
• Repeat 6–8 times.

Wear This: Try Contour Leggings for gentle compression and support.

7. Ankle Rockers

Better ankle mobility equals better squats and lunges.

How to do it:

• Stand facing a wall with one foot forward.
• Bend the front knee toward the wall without lifting your heel.
• Perform 12–15 reps per leg.

Wear This: Movement Short Shorts give you freedom and minimal resistance for lower-body drills.

8. Thread the Needle

A shoulder and upper back opener that complements thoracic mobility work.

How to do it:

• Start on all fours.
• Reach one arm under your body, lowering your shoulder to the floor.
• Hold for 20 seconds per side.

Wear This: The Ultimate Tank Bra keeps your shoulders free to stretch deeply.

9. Cossack Squats

A dynamic move that improves hip mobility and flexibility through lateral motion.

How to do it:

• Stand wide, shift weight to one side into a deep squat, keeping the other leg straight.
• Alternate sides for 8–10 reps each.

Wear This: The Curvemax Shorts or Contour Leggings allow comfort and control through deep ranges of motion.

10. World’s Greatest Stretch

Arguably the best full-body mobility move, targeting hips, hamstrings, spine, and shoulders in one flow.

How to do it:

• Step into a deep lunge, place hands inside your front foot.
• Rotate your torso toward the front leg, reaching your arm up.
• Return to start and switch sides.

Wear This: Go for the Backless Pocket Bodysuit Short or Uplift Peach Leggings for a sleek, flexible look that stretches as far as you do.

What to Wear for Maximum Mobility

Mobility work demands unrestricted movement. Bombshell Sportswear designs pieces that move with you through every stretch, twist, and lift.

• Seamless Leggings – Smooth, no-dig waistband for deep stretches
• Contour Bodysuit – All-in-one support for yoga and flow sessions
• Scrunch Butt Shorts – Lightweight, stretch-friendly design for dynamic movement

FAQs

1. What are the best shoulder mobility exercises?
Shoulder dislocates, wall angels, and thread-the-needle are effective drills for improving range of motion and preventing injury.

2. How do I improve back mobility?
Incorporate cat-cow, Jefferson curls, and spinal rotations into your warm-up for effective back mobility.

3. What is a good full body mobility routine?
Combine hip, ankle, shoulder, and thoracic spine work like World’s Greatest Stretch, Cossack squats, and 90/90 stretches.

4. How do thoracic mobility exercises help?
They improve upper back movement, posture, and lifting performance, especially in overhead work.

5. How often should I do mobility work?
Aim for 10–15 minutes before workouts or as a standalone session 3–4 times a week.