My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a
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My 5-Minute Daily Mobility Routine Do this every morning to move better and feel better: 1. T-Spine Twist (from tabletop) – Open up your upper back and shoulders 2. Shoulder Rotations – Release knots and boost scapular mobility 3. Downward Dog to Cobra – Mobilize your entire front and back chain 4. Lunge Rocks – Loosen tight hip flexors and hamstrings 5. 90-90 Rotations & Modified Pigeon – Build deep hip mobility on both sides Commit just 5 minutes a day—and you’ll feel the difference in just a
139.7K viewsMay 27, 2025
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Here’s my 5-minute daily mobility routine to unlock your spine, shoulders, and hips: 1. Tabletop Thoracic Rotations – Hand behind your neck, twist open. This improves thoracic spine mobility and helps your shoulders move more freely. 2. Shoulder Rotations (30 sec) – Slow and controlled. This keeps your rotator cuff strong and your shoulders lubricated. 3. Plank to Down Dog to Cobra Flow – Move back and forth to stretch your hamstrings, calves, hip flexors, abs, and chest. Great for balancing out
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Here’s my 5-minute daily mobility routine to unlock your spine, shoulders, and hips: 1. Tabletop Thoracic Rotations – Hand behind your neck, twist open. This improves thoracic spine mobility and helps your shoulders move more freely. 2. Shoulder Rotations (30 sec) – Slow and controlled. This keeps your rotator cuff strong and your shoulders lubricated. 3. Plank to Down Dog to Cobra Flow – Move back and forth to stretch your hamstrings, calves, hip flexors, abs, and chest. Great for balancing out
50.4K viewsOct 1, 2025
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5 Mobility Exercises I Do Every Morning.
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5 Mobility Exercises I Do Every Morning.
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Shoulder Mobility Exercises
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Shoulder Mobility Exercises
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5 Shoulder Mobility exercises you can do at Home! | Alejandro Matias
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5 Shoulder Mobility exercises you can do at Home! | Alejandro Matias
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5 shoulder mobility exercises
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5 shoulder mobility exercises
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Here’s my 5-minute daily mobility routine that hits everything: Start in tabletop with a thoracic twist to open up your upper back and shoulders. Next, do 30 seconds of shoulder rotations to loosen up the area around your scapula. From plank, move between Downward Dog and Cobra to release tension in both the front and back of your body. Drop into a resting lunge and rock forward and back to unlock your hip flexors and hamstrings. Finish in a 90-90 position. Work internal and external rotation on
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Here’s my 5-minute daily mobility routine that hits everything: Start in tabletop with a thoracic twist to open up your upper back and shoulders. Next, do 30 seconds of shoulder rotations to loosen up the area around your scapula. From plank, move between Downward Dog and Cobra to release tension in both the front and back of your body. Drop into a resting lunge and rock forward and back to unlock your hip flexors and hamstrings. Finish in a 90-90 position. Work internal and external rotation on
231.9K viewsJun 29, 2025
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Shoulder Mobility Exercises With A Broomstick 🧹!!
27.8K views7 months ago
YouTubeAlejandro Matias
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Tight shoulders? Try these mobility exercises to increase your range of motion and control: 1. T-Cups – Train internal & external rotation with circular arm movement. 2. Behind-the-Back IR/ER – Use a towel to stretch actively in both directions. 3. External Rotation Overhead (Pause) – With a loop band between your wrists, pull apart and lift overhead. Control is key. 4. Scapular CARs – Controlled Articular Rotations to move your scapula with intention and precision. 5. Up & Overs – Improve scapu
113.2K viewsMar 22, 2025
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If you only have 5 minutes, do this daily mobility routine. • Start in tabletop. Hand behind the neck, rotate. This will open up your thoracic spine and help your shoulders move better. • Next, do 30 seconds of shoulder rotations to release tension around your scapula. • From plank, move between down dog and cobra. This will stretch both your front and back body. • Now from a lunge, shift your hips forward and back. This opens up your hamstrings and hip flexors. • Finish in a 90/90 position. Pra
136.2K viewsJul 29, 2025
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If your shoulders feel tight or restricted, try this quick 5-minute mobility routine. It’ll help loosen your shoulders, increase range of motion, and improve posture. Here’s what to do: 1. 10 Goal Post Openers – Activate your rotator cuff and open your chest. Focus on squeezing your shoulder blades together. 2. 10 High Pulls – Strengthen your upper back and improve shoulder elevation mechanics. 3. 10 Standing Cat-Cows – Mobilize your thoracic spine to support better shoulder alignment. 4. 10 Int
562.9K views11 months ago
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Start your morning with these gentle mobility drills to loosen up your shoulders and spine. • Arm Swings: Keep your shoulders relaxed and let momentum do the work. This helps preserve shoulder mobility. • Lateral Side Bends: Keep your hips still as you reach side to side. Great for spinal health and oblique activation. • Rag Doll Twists: Hinge forward, let your arms hang, and gently rotate from your mid-back. This restores thoracic rotation and releases tension. • Cactus Arms: Bend your elbows t
311.4K views11 months ago
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Can you clasp your hands behind your back? If not, your shoulders might be lacking mobility. Here are 5 exercises to unlock your range of motion and reduce stiffness: 1. Shoulder Openers – Improve scapular glide and thoracic mobility. 2. Straight Arm Rotations – Strengthen your rotator cuff with internal & external rotation. 3. Teacups – Train smooth shoulder rotation. Keep that imaginary tea from spilling! 4. Up-and-Overs – Use a stick to work on shoulder flexion, elevation, and retraction. 5.
749.3K viewsApr 12, 2025
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Your shoulders will thank you for this one.Grab a loop band, place it around your wrists, pull apart, and slowly raise your arms overhead.This simple drill activates and stabilizes your rotator cuff before any pressing or overhead work. It’s also one of the best preventative exercises you can do since a rotator cuff tear can seriously impact your quality of life.Strong shoulders = better lifts, less pain, more longevity. | Alejandro Matias
135.9K viewsAug 24, 2025
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Feeling tight in your upper body? Grab a stick and try this quick routine: ✅ Stick Raise – train shoulder flexion ✅ Lateral Stretch – open up lats & QL ✅ Gentle Twist – mobilize your T-spine ✅ Assisted Stretch – improve external rotation Simple, effective, and feels amazing. Want more? Join my 30-Day Mobility Reset Challenge — just 15 minutes a day for only $25 lifetime access. LINK IN BIO | Alejandro Matias
169.9K viewsSep 22, 2025
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1:15
Can you grab your own hand behind your back? If not, your shoulders might be lacking mobility—and here’s how to fix that. Try these 5 shoulder mobility exercises: 1. Shoulder Openers – Great for scapular and thoracic mobility. 2. Straight Arm Rotations – Train internal & external rotation for a healthier rotator cuff. 3. Teacups – Move like you’re holding a cup of tea—don’t spill! Great for smooth rotation. 4. Up-and-Overs – Use a stick to explore full shoulder flexion, elevation & retraction. 5
25.2K viewsMay 13, 2025
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1:00
5 Simple Moves to Increase Your Mobility 🔥💪Want to move better, feel stronger, and unlock your full range of motion? Try these 5 mobility-boosting exercises!1️⃣ Elevated Clamshell – Strengthens your glute medius & outer quad for better knee mobility and stronger hips.2️⃣ Single Leg Reverse Tabletop with Hip Extension – Builds glute strength & improves hip extension.3️⃣ Tabletop to Down Dog Flow – Strengthens your knees & releases tight hamstrings.4️⃣ Assisted Cossack Lunge Flow – Loosens tight
19.1K viewsJan 29, 2025
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0:25
Do these simple moves to preserve the mobility in your shoulders and keep your spine healthy for years. Each one targets a different part of your upper body so you build strength, control, and long term joint health. Lateral Side Bends • Opens your lats and QL • Improves spinal side bending • Helps counter the stiffness that builds from sitting all day Rag Doll Twists • Trains rotation through your thoracic spine • Loosens your upper and mid back • Research shows thoracic rotation is linked to b
58.3K views10 months ago
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Are planks too easy? Then level them up. A straight arm high plank trains your shoulders, wrists, and core while keeping your spine stacked and active. Same benefits as a low plank with more shoulder demand. The bear plank is often easier on the low back but still lights up your core, shoulders, and wrists while teaching proper weight bearing. Add shoulder taps and the plank becomes dynamic. You are now training anti rotation, shoulder stability, and control instead of just holding still. Take i
12.5K views8 months ago
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Can you externally rotate and internally rotate your arms at a 90-degree angle? If not, try these 5 mobility exercises to unlock your shoulder mobility! 💪✨1️⃣ T-Cups: Train your arms to move in circular patterns, improving internal and external rotation.2️⃣ Up and Overs: Enhance scapular mobility with flexion, elevation, and retraction.3️⃣ Behind the Back I-R/E-R: Use a towel to stretch and actively improve internal and external rotation.4️⃣ Scapular CARS: Controlled Articular Rotations to stre
16.6K viewsJan 14, 2025
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If your upper body feels tight, grab a stick and try this quick mobility flow:• Stick raises to train shoulder flexion• Lateral bends with the stick across your shoulders to stretch your lats and QL• Controlled twists to mobilize your thoracic spine• Assisted external rotation stretch for your shouldersGo slow, breathe, and let your body open up. | Alejandro Matias
167.5K viewsAug 20, 2025
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Struggling with Shoulder Stability? Try This! 🏋️‍♂️💪 If your shoulders feel weak or unstable, here are two exercises to help strengthen your rotator cuff and improve scapular stability: 🔹 Dumbbell External Rotations • Rest your elbow against your quad • Slowly rotate the dumbbell up and down • This strengthens your teres minor & infraspinatus for better control 🔹 Banded W’s • Hold a band with a supinated grip • Externally rotate and hold for 2 seconds at the top • This fires up your external
4.4K viewsFeb 6, 2025
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0:30
If your shoulders feel tight or restricted, try this quick 5-minute mobility routine. It’ll help loosen your shoulders, increase range of motion, and improve posture. Here’s what to do: t1.t10 Goal Post Openers – Activate your rotator cuff and open your chest. Focus on squeezing your shoulder blades together. t2.t10 High Pulls – Strengthen your upper back and improve shoulder elevation mechanics. t3.t10 Standing Cat-Cows – Mobilize your thoracic spine to support better shoulder alignment. t4.t10
97 views11 months ago
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Try this broomstick shoulder mobility routine If you have tight shoulders or stiffness from sitting all day, grab a broomstick and do this quick sequence. It will open your shoulders, wake up your T spine, and prime your entire upper body for real movement. Do ten reps of each • Overhead flexions to improve shoulder flexion and strengthen your end range • Lateral stretches to lengthen your lats and ribs for better overhead position • Thoracic spine rotations to unlock your mid back and improve r
896 views10 months ago
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Effective Mobility Exercises for Improved Flexibility
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🚨 Can you lift your arms overhead? If not, we’ve got some mobility work to do! Try this simple shoulder routine to free up your movement: ✅ Arm Circles – Boosts blood flow to your shoulders ✅ Scapular Retraction – Imagine rowing a boat to strengthen your shoulder retraction ✅ Scapular Adduction – Pull your arms back like you’re pinning your shoulders together ✅ Backstroke Motion – Improves shoulder rotation ✅ Thoracic Rotations – Loosen up your mid-back for better overhead reach Now retest—feel
1.6M viewsMar 9, 2025
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