5 Mobility Exercises EVERY Athlete Should Do!

What are the best mobility exercises every athlete should do in training? Strength Coach Dane Miller breaks down the 5 best mobility exercises that every athlete should do to improve flexibility and performance.
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What Is Garage Strength? - 0:00
Why Train Mobility? - 0:31
Mobility Exercise #1 - 3:24
Mobility Exercise #2 - 5:23
Mobility Exercise #3 - 6:44
Mobility Exercise #4 - 9:23
Mobility Exercise #5 - 11:19
Learn more about Athlete training - 13:46
#mobility #strengthandconditioning #sportsperformance

[@GarageStrength]

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[@Roberttang20]

I already do 1,3,4,5 pretty regularly

[@GarageStrength]

@@Roberttang20 Great job 👍

[@markhamilton1112]

HOW BIG?!?! IM LITERALLY ON AMAZON RN!

[@jamesgarry478]

Stop talking so much.

[@dprfail]

why is that poor girl wearing a mask? i can't understand the reasoning behind it are you trying to be a model citizen? i won't go on, other than to say great video

[@killthemall55]

This channel is a goldmine hidden gem

[@GarageStrength]

Thank you! That means a lot 💪

[@MistahMolosser]

True dat!

[@ivanaas.9037]

it really is

[@dosepulveda1]

For real. I’m late to the party

[@secanlau1020]

Thanks so much Sir I have been having serious back pains for 3months immediately i did the scorpion pec stretch i heard a sound and the lower back pain disappeared 😢

[@regentlouis3678]

5. Scorpion Pec Stretch 3 x 15-20 4. Hip 90/90 3 x 7-9 3. Elevated Eccentric Pigeon Pose 3 x 5-7 or 4-6 seconds 2. PVC Pipe Walks 5 x 15 meters 1. Thoracic Extensions over a wheel 4-5 x 15 seconds

[@davidmark9905]

Fantastic information my friend. Really appreciate it. Thanks again

[@jx9520]

Remember guys we use to stretch wrong...Dynamic stretch is for activity and static stretching is for after activity to relax muscles....

[@dariansterns187]

Thanks Captain Obvious

[@mvp_king363]

@@dariansterns187 Alr captain no one asked

[@nicowidjaja2538]

Thank you

[@ShyamuAgarwal]

So is this dynamic or static

[@FelineThrasher]

I love you bro I just discovered imma Dynamic strength type so this’ll help me reach thy clit

[@jasongoodman3546]

Thank you Big Man, this is amazing material.

[@AlteredState1123]

My favorite episode so far. Thanks!

[@leon2876]

I‘ve been training and doing sports competitively since I‘m 12. But only learned how to stretch properly when I was 19. I‘m 20 now and this could’ve prevented me from struggling with injury for the last 4 years of my life.

[@GarageStrength]

dang. Hopefully these help you out.

[@SternSupremacy]

That’s the sad part about it, our coaches should have encouraged stretching/mobility exercise. I remember back to HS sports and I was never told the differences between dynamic vs static stretching. I also now understand why I plateaued throwing discus lol

[@DaeGame101]

@@SternSupremacy kinda sucks for me now but I def know now this +really feasting up would've helped me tremendously the last 6 years, I've increased my caloric intake recently and have been consistently athletic + weight training and I've gained ~35 lbs in the last 1.5 yrs 😭 couldn't gain anything for 6 years prior

[@alexanderlangner9250]

Can you tell me about it

[@jacobsonaugustus152]

Great Stuff Coach!

[@mikelopez4473]

over 50 athlete here.. this is my new favorite mobility routine.. thanks

[@SchuyFit]

Yes 🔥🔥🔥 this is awesome!

[@awkwardcitizen6076]

Very informative, thank you!!!

[@---zg7ex]

thanks for the very good information

[@davidbendayan5612]

I needed this. Excellent content as always.

[@GarageStrength]

Thank you. Really appreciate it 🙏

[@HarrySKeith]

I'm adding these to my daily routine. Thank you Sir! Great content as always.

[@GarageStrength]

Glad you like them!

[@01REDEYEDDEVIL]

AMAZING, thank you!!

[@flpzkr]

You are awesome. Thank you Dane.

[@dallasnoble8329]

These are my go to daily mobility exercises...thank you.

[@gaismaszeme7465]

MAN,THANKS A LOT FOR THIS !

[@beebs_magoo]

Thanks for the great content, man

[@GarageStrength]

Happy to help 💪

[@lilt504]

Impressive! Thank you.

[@stevengabio2163]

This is the video I wish I have watched even before I knew basketball and lifting weights. THANK YOU FOE THIS GEM OF INFORMATION!

[@yetev1932]

Wish I found this while I was playing ball in college.... thanks for posting this gem.

[@FNGACADEMY]

great video.

[@joaobranco3397]

great content

[@phan5302]

I was able to break a mental barrier and hit a jerk PR because of this channel. Great stuff here.

[@yiorgosdimitriadis5741]

Extremely helpful thank you 👍🏻

[@GarageStrength]

Glad it helped!

[@realblackgoku3078]

wonderful stuff

[@RogerRoger2000]

Thank you Sir 🙏

[@billybentley2756]

This video is actually unreal! Will be recommending 🙏

[@Alfadhir727]

Thank you. I feel really tight alot and im trying to work on mobility and flexibility now more often

[@GarageStrength]

Keep it up. Good luck 👍

[@jasontai9901]

useful. thanks!

[@ayayeshakur]

T TOTALLY Awesome man!!!!! Thanks

[@zaidkhalid5263]

excellent tutorial

[@Drago_Ler]

I did it along, feels great

[@nancylee9635]

Thanks for the great tips

[@GarageStrength]

Happy to help!

[@wackykidz12]

Good video.

[@aboy3064]

This is incredible bro, I implemented all of these in my training and I am even more jacked and have more depth in my leg exercises! I feel great as well as far as recovery.

[@officiallolbg]

Best Coach in the World💪🏿

[@user-ov5kh9dp6d]

Great video as always! is the thoracic extension still effective if the exercise performed over a foam roller?

[@blacksheep4360]

Very helpful

[@Communistgunmc]

Been using the pec stretch after foam rolling and it’s a game changer-a swimmer

[@EandEsystems]

These are all money, effective and time efficient, I will be adding all 5 to my routine.

[@change3541]

Thank you.

[@hoopingmike6095]

good stuff....thanks a lot

[@GarageStrength]

Glad you liked it!

[@jasonarauz8505]

Timeless video, 2yrs after graduation I’m trying get fit and play in a mens league and couldn’t figure out why I just didn’t look or feel as fluid. Felt so stiff and I was thinking just lifting and running I get back to the same shape.

[@johnnybgudd023]

where can i get that wheel?awesome stuff man! more power to you.thanks

[@cschlums2235]

I am so glad I found this channel

[@GarageStrength]

Glad you liked it!

[@josedanielherrera7115]

Thoracic Extensions can be done with a Swiss ball if you roll back with hands reaching underneath a couch or bed. Definitely one of the best stretches I've done, thank you!

[@RhinoCable]

thanks

[@baturkaplan2070]

Hey man Im a football coach from Turkey and this is awesome stuff! Thank you for sharing!

[@GarageStrength]

Glad you enjoyed it!

[@SunilKumar-cs2zl]

आप ने जो बताया बहुत ही अच्छा बताया धन्यवाद 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏

[@MrJ1S]

i dont have the wheel but recently i noticed stretching the same way over a swiss ball feels great. u just wanna lay there for minutes

[@FeltovichFit]

Kudos for including the PVC pipe walk. The feet are the foundation and very neglected. I always start my mobility work by stomping a tennis ball, but will try the PVC walk. It looks like the exercise is good for core stability too.

[@comdedegodo]

Great and concise video! Thanks! I would like to know Where can I get that pvc pipe. Perhaps a dumb question but this pipe is covered with something that helps the grip.

[@Sammyyo51]

My god! Pipe walks and Hip 90/90 feel amazing to do! thanks so much for this video. Surprised it's not more popular

[@GarageStrength]

Glad you liked it! Happy to help 💪

[@fonox6862]

Can’t find any information for the pipe walks could you help me out

[@eddiehernandez2302]

That 90/90 hit the spot thank you

[@GarageStrength]

That's awesome!

[@---zg7ex]

i need to incorporate this into my training rountine

[@PerryMatt]

When you do the PIPE walk, do you do it on a soft roll or a rigid one? Great video

[@w.byronglaspie9121]

Love these stretches. Where can I find the pipe used in the video for #2?

[@youngsuit]

tennis player and weightlifter here. had a bad day of deadlifts and back has never been the same. I'm hoping this does the trick

[@pedroportale4739]

Hey there! That are awesome exercises! Are they also compatible as cooldown?

[@Voidrunner01]

Thoracic extensions can be done with a regular foam roller or PVC pipe as well. Lay on the foam roller/pipe with your upper/mid-back, and sweep your arms from your hips to touching together overhead, while keeping the backs of your hands either touching the floor or as close to touching the floor as you can get. Roll up and down the foam roller and work any trouble spots in your back. It's a great stretch and really helps with that overhead position for barbell work.

[@janisdanilevics3095]

Hi. What is that roller for walking? Where to get? Thanks for video, will try!

[@tomsettles6873]

Dane - thanks for all the stuff you post. What's a good basic bench press strength template you would recommend for 'wannabe' athletes after college? My sons 22 and 24 have plateaued on 5/3/1 and haven't shown much from 5 sets of 5. I'm not sure if they used the Texas method or Stronglifts, but neither has shown much improvement on the bench in 6-8 months.

[@GarageStrength]

I would maybe try lower reps at greater intensity. If you're interested we have a bench press program specific to those who hit a plateau which you can check out here 👉 www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program

[@faithredwine9458]

Where do you get the pipes for for the pvc pipe line and the wheel extension?

[@howsitgoing81]

Saving this video, there's a couple of exercises here that I'm currently not doing

[@GarageStrength]

Glad you found the exercises helpful. Hopefully they work well for you 👍

[@Natepullup]

#2 & 3 for anterior pelvic tilt no doubt

[@Crzyevil17]

Hello Garage Strength, first i want to thank you for this very useful video! I only just starting doing some ofthese mobility exercises but already notice a difference! In regards to walking on a pvc pipe however, i'm concerned of the load a avergae piece can bear, say 4 inch piece. I'm a little heavier most likely than the athlete in your video, 162, should i have cause for concern that the pipe won't be able to support my weight safely? Just in case is there something I can use?

[@billystevens2911]

3”, 4” or 6” schedule 40 pipe will hold a bunch no worries from a Pipefitter 😎

[@saranghaeclinic4904]

Every athlete ??? I think it's for Every human. Thanks for good video.

[@managerofkisses6103]

Dude thanks again for these helpful videos! It must be tough to be an Olympic lifting channel as most people stray away from this due to difficulty (I was like this myself, I lied to myself that my squat, bench, and deadlift was enough and that is just not the case when you face the truth lol). I hope this channel and others similar will make the olympic lifts more mainstream and people will see how they can actually unlock an athletic version of themselves! I use to say things like "You don't need olympic lifts to become a better athlete" and it was just to make myself feel better for not being able to do them. I am eating my words and regretting not implementing this kind of training earlier as I am seeing just how beneficial these exercises are! Thanks man!

[@GarageStrength]

Yeah O Lifts are severely underrated 💪

[@tdogable]

I agree with you that Olympic lifts will make you a much better athlete. But for most people it’s not worth taking the time away from their sport to learn the snatch and clean and jerk unless they plan on competing in weightlifting. I think learning the clean alone will give athletes the biggest bang for their buck in terms of increasing their speed and explosiveness. That’s what I’m currently doing. I spent probably 6 months or so doing strictly Olympic lifts, but I felt like they were really detracting from my other lifts and athletic endeavors. So now I stick to just doing cleans.

[@pme24]

can i do the pipe walks with a normal black roll? Love the content keep it up🙏

[@LokeSenpai]

You can do it n a foam roller

[@haydengraham599]

1. Lengthening is strengthening 2. Scorpion pec stretch 3. Hip 90 90 4. Elevated Eccentric Pigeon 5. PVC pipe walks

[@timdrysdale9183]

Do you recommend a short warm-up before doing these movements? Also how much rest between the sets? I love your content by the way! Hope to see some rugby-related videos sometimes as well!

[@theresabaldwin7231]

coaching points: 1.scorpion pec stretch 2. hip 90/90 3. Elavated eccentric pigeon 4. pvc pipe walks 5. thoracic ext. over wheel

[@tdogable]

That last exercise is killer!! I bought one of those wheels just for that. I have a very hard time with upper back rounding

[@GarageStrength]

Glad it helps 💪

[@scottmcleod1470]

How tall is your thoracic roller? I'm looking to buy one.

[@GarageStrength]

@@scottmcleod1470 8 - 10 in

[@scottmcleod1470]

@@GarageStrength Great! Thank you!

[@gottawin835]

@@GarageStrength where did you buy one? Would any cheaper wheel on Amazon work?

[@danafatujr7214]

Coach, Mahalo for your awesome and informative videos. Question for a 55yr old father, coming back to help out my 7th grade son with wrestling. From decades of pure deception of old knees theories, crunch knees, wear and tear, arthritis, you can no longer demonstrate a smooth shot. I introduced wrestling to my kids since 5yrs old( they are in HS, Middle, ES). They live the "wrestlers heart." up against diversity...wrestlers tenacity never quits, and finds a way. Coach watching your videos, what exercises can i rebuild my crunchy knees, so i can actually level change so my right calve is pretty much sitting on my right butt cheek (that compressed) than i slowly transition my right knee to just tap the mat to drive into my shot? I'm very flexible still at 55 but i know some certain weight training and stretches i can incorporate to strengthen my knees to feel better to squat in that level change position. Mahalo Coach..Dana ps. I subscribe and returnee viewer to Garage Strength...

[@devilsrejecthbb1]

Would you able to do the pipe walks on a really firm foam roller?

[@shewins7191]

Wow, just attempted scorpion stretch and hip 90/90. There's something new to learn daily Thanks for the tutorial 😎

[@Pphil321]

Is there a chance that you could say something about a leg length difference in sports / weight lifting - if you might have any experience with that? I went though a lot of problems short after i started with weight lifting since i didn't knew / noticed i had a hip drop due to a short leg on the right. I'm not sure how big the difference is, only from the anatomical point of view but my doc / physio said probably at least 1 cm.The difference is 2cm in total, due to some muscle inbalances. Since 4 years my whole back and neck is tight, i've got a slight scoliosis in my lower back and a stiff neck 24/7. I think these exercises could be excellent for my tight hip / back. You seem to be pretty experienced - the video is excellent and everything seems very logical to me. I will try these from now on with some bodyweight training to get back into it, slowly.

[@TheWholeFNShow5]

On the Pipe Walks, what is the red covering the PVC? Also the Thoracic Ext Over Wheel is that PVC as well or is that a Chirp Wheel? Thanks for the content!

[@JebusXLT]

Looks like holes were drilled on the ends of the PVC to secure Paracord that has been coiled around it for better traction while walking. That's what it looks like to me.

[@albertoneri7992]

And what about the ATG split squat..? Anyway Great Video 👏🙌🌅

[@Lowercaseqb]

I need that thoracic wheel though

[@monissiddiqui6559]

What about replacing the thoracic extension over the wheel with a classic back bridge?

[@emilypepe2053]

Anyone have other suggestions for #1 and #2? Just thinking if I am doing mobility drills out on the field and cant get the pipe or wheel. Thanks!

[@amandaosburn3048]

Where do you get that wheel for the thoracic extensions?

[@waltmueller8850]

Love what you're sharing! Awesome job!!! Where can I purchase the Thoracic wheel?

[@GarageStrength]

Nice! Should be able to find it on Amazon 👍

[@waltmueller8850]

@@GarageStrength Great! Many thanks!!!

[@pacholito24]

I would rather have them do some controled articular rotations and some breathing drills then this, but each to our own i guees. Everybody has a point.

[@michaeljoshuaholmes4482]

Where do you get the wheel for the thoracic stretches?

[@9999rockey]

pls tell something for joint strength

[@ashleydavid7196]

Love the pvc pipe walk!

[@GarageStrength]

The best!

[@soslan1812]

@@GarageStrength what is wrapped around it? Thanks for the video!

[@cristophermendoza7675]

Damn that GS Hookgrip shirt is fresh

[@mkelly3852]

Where do you find a wheel for the thoracic extension? How tall and wide is it?

[@matthewcontreras753]

can u do best lifts for water polo players?

[@craigmaddaford885]

Hi, What is the diameter is the pvc pipe you use for the thoracic extension over the wheel ?

[@SlimReaper24246]

Any help for improving balance

[@AwarenessRevolution]

How did you get a mat around the pvc for pipe walks?

[@das8771]

What do you wrap around the PCV?

[@emilymetz6638]

can you do throacic extension on foam roller

[@lancerekt3344]

anyone suggests accessible alternatives for the equipments that are needed for these exercises?

[@YoooMelvin]

Hi Coach Dale, If you don't have a wheel, what alternatives would you recommend using? Thanks!

[@weinicht3792]

a gym ball and something you can hold on near ground level, like wall bars