5 Mobility Exercises I Teach Every Single Week (And Why They Work)
Hi, I’m Grace — Pilates Instructor, Stretch Therapist, and Personal Trainer based in the South Bay, California.
My philosophy is simple: when your body moves well, you feel well. Mobility plays a big part in that.
It’s your body’s ability to move smoothly and without restriction. It’s what lets you reach overhead without pinching, squat to pick things up comfortably, and move through your day with less tension and more ease.
This week, I’m sharing five of my go-to mobility exercises — the ones I use daily for myself and with clients in my Pilates and personal training sessions in Manhattan Beach and Redondo Beach.
Why these five?
They’re simple, effective, and can be used as part of a warm-up, cool-down, or simply as a mindful moment to reconnect with your body. They offer real value for your time and can be adapted to suit most bodies.
1. Worlds Greatest Stretch
This exercise truly earns its name. It opens the hips, back, chest, and shoulders all in one fluid sequence, helping your body feel more open, awake, and mobile. It’s the perfect way to begin or end any workout.
WHEN TO USE IT :
Before workouts, after long hours at a computer, or anytime your upper body feels a bit closed off.
TRAINER TIP :
Lift your back knee to engage the glutes, or set it down for a more restorative stretch.
2. Hip CARS - with a Pilates mini ball
Think of this one as joint nourishment. CARs (Controlled Articular Rotations) move the hip through its full range with slow, intentional control. Squeezing the ball activates the hamstrings and glutes, giving you stability as you move.
WHEN TO USE IT:
Before leg day, before hiking, or after long periods of sitting.
This prepares your hips to load and move with more support.
TRAINER TIP:
Keep drawing your heel toward your glute to maintain hamstring activation.
3. Reverse Tabletop
Most of us spend our days rounding forward — especially if we work at a computer. Reverse Tabletop is the antidote.
This exercise opens the chest and shoulders while strengthening the upper back and glutes. It’s a reminder that mobility isn’t just stretching — it’s active openness.
WHEN TO USE IT:
At the start or end of the day, or before upper-body workouts.
Want a challenge?
Try it with straight legs.
4. Kneeling Warrior 2
A gentle release for the inner thighs and a chance to explore lateral movement we rarely do in daily life.
It also supports ankle mobility and can help ease tight calves.
WHEN TO USE IT:
Before running, hiking, or any lower-body workout to introduce more range through the hips.
TRAINER TIP:
1. Place something soft under the knee.
2. Move your front foot further away for more inner thigh release, or closer for more ankle mobility focus.
5. Squat to Forward Fold
A grounding flow between two powerful shapes.
The squat opens the hips and lengthens the spine; the forward fold releases the entire back body.
This one is soothing and supportive to your nervous system.
WHEN TO USE IT:
Before yoga or at the end of a workout to settle and soften the body.
TRAINER TIP:
Sink into the squat and pause for a few deep breaths to release stored tension.
Why Mobility Matters
Mobility gives us freedom.
It supports us to feel more at home in our bodies.
It creates ease and fluidity in how we move.
When we pair mobility with stability and strength, the body becomes resilient and capable.
This is the heart of my work here in the South Bay: helping you build a body that supports you for the long run.
What’s Next?
If you're in Manhattan Beach, Redondo Beach, or the surrounding area and want to move with more ease, I’d love to help you feel stronger, more open, and more connected to your body.
If you are connecting from further afield and would like a free video guide to these exercises, click the link below and get in touch!
For Health & Happiness,
Grace
