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Mobilizations Reference

A simple database of easy exercises: click on an exercise name for a description. For information about mobilizations, see Mobilize! Dynamic joint mobility drills are an alternative to stretching that “massages you with movement”.

MobilizationSummaryThis mobilization is especially good for …
Abdominal LiftBlow your breath out, and then suck your gut in strongly while holding your breath. More …
  • stress
  • constipation
  • mild digestive disturbance
  • practicing good diaphragmatic breathing
  • Cats and DogsStraight from yoga: flex and extend your back while on your hands and knees. More …
  • low back pain
  • Chest Opening and Closing MobilizationSpread your arms wide — a classic “good morning” stretch — and then collapse and give yourself a hug. More …
  • low back pain
  • upper back pain
  • chest tightness
  • Chest RotationsRoll your chest in a slow-motion hoola hoop movement. This one is difficult for the coordination-challenged, but rewarding. More …
  • low back pain
  • upper back pain
  • tight chest
  • Deep Gluteal MobilizationSit, cross one leg over the other, and lean forward. Then spread the feet and push the knees in and down. Far superior to a common physiotherapy stretch prescribed for sciatica and piriformis syndrome. More …
  • low back pain
  • sciatica
  • piriformis syndrome
  • Doorway Pectoralis Major MobilizationAlternately stretch and contract the pectorals with the help of a doorframe. More …
  • chest tightness
  • Foot CirclesJust roll the feet in circles. Simple, surprisingly difficult, and helpful for a wide variety of lower leg and foot problems. More …
  • plantar fasciitis
  • splints
  • Forearm Mobilizations, seatedSit on the edge of a bed and alternately bend your wrists forward and back on the mattress, with locked elbows. A deliciously stimulating sensation for computer users and cashiers. More …
  • tennis elbow
  • typists
  • Forearm Mobilizations, standingBend your wrist back and forth with a locked elbow. Not as satisfying as the seated version (see Forearm Mobilizations, seated) but often more convenient. More …
  • tennis elbow
  • typists
  • Iliopsoas MobilizationAlternate between flexing and internally rotating the hip, and then doing an ordinary lunge with the back foot turned in. Great for chair-bound office workers especially. More …
  • excessive sitting
  • low back pain
  • Iliotibial Band MobilizationThis is a complex walking stretch derived from taiqi. Far superior to other iliotibial band stretches! More …
  • iliotibial band syndrome
  • Neck CirclesRoll your head in a circle. Incredibly useful for a huge array of common upper back, shoulder, neck and headache problems. More …
  • neck cricks
  • tension headaches
  • Neck Flexor MobilizationsAlternate between pulling the chin towards one side of the chest, and then tilting the head backward and to the opposite side. Sort of … More …
  • tension headaches
  • neck cricks
  • Pelvic CirclesSwing the hips in a circle. This is a simple but powerful mobilization for low back pain and sciatica. More …
  • low back pain
  • iliotibial band syndrome
  • Rotator Cuff MobilizationsRotate the humerus back and forth in the shoulder joint with a complex alternating motion. A complex but important mobilization. More …
  • frozen shoulder
  • arm pain
  • Spinal Twist MobilizationWhile standing, turn your upper body back and forth, twisting the spine. More …
  • low back pain
  • Standing Forward BendStraight from yoga: touch your toes and then stand up with a rolling motion of the spine. More …
  • low back pain
  • iliotibial band syndrome
  • tension headaches
  • Stick-Yer-Bum-OutStick your bum backwards and out to one side while twisting the spine. This reaches deep into one side of the low back. Then reverse the motion, and do the other side. More …
  • tension headaches
  • low back pain
  • iliotibial band syndrome
  • sciatica
  • Supine Lumbar TwistsLying down, roll your pelvis and shoulders in opposite directions, back and forth. Supine lumbar twists are really pleasant, almost luxurious. More …
  • low back pain
  • iliotibial band syndrome
  • Wide Arm CirclesSwing the arms in wide circles. One of the simplest of all mobilizations, and very helpful for many shoulder problems. More …
  • tension headaches
  • rotator cuff injuries
  • Wrist CirclesRoll your wrists around in circles. Just like ankle rolls, this is surprisingly tiring! More …
  • carpal tunnel syndrome
  • tennis elbow