1. Ankle mobility

Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.

Movement: ankle dorsiflexion, plantar flexion

2. Walking hip openers

Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.

Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors

3. Thoracic spine windmills on floor

Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends.

Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.

Equipment needed: towel or foam roller

Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques

4. Shoulder pass-through

Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.

Equipment needed: broomstick or PVC pipe

Muscles worked: rotator cuff, anterior deltoid, chest, and upper back

5. Neck half circles

Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back.

Muscles worked: neck flexors and extensors, trapezius