Mobility exercises are recommended at the beginning of each session as part of the warm-up. Move through your range of motion only as far as is comfortable, and never into sharp or intense pain. Include both upper- and lower-body mobility exercises.
When needed, you can also perform separate mobility sessions during the week. A general guideline is 2 sets of 8–10 repetitions per exercise, moving slowly and with control.
Important: If you are a cancer survivor, always follow the advice of your healthcare team. If any movement causes pain, dizziness, shortness of breath, or unusual fatigue, stop and seek professional guidance.
General recommendations for mobility training
- Warm up first with 3–5 minutes of gentle walking or marching in place.
- Move slowly and smoothly, never bouncing or forcing the stretch.
- Breathe normally; avoid holding your breath.
- Start with a small range of motion and increase gradually.
- Aim to do mobility work 2–4 times per week, or even daily if it feels good.
You can select 4–6 of the exercises below for a short warm-up routine.
Shoulder rolls
Shoulder rolls are a simple upper-body mobility drill to release tension in the neck and shoulders and prepare the shoulder joints for exercise.
How to do it
- Stand or sit tall with your arms relaxed by your sides.
- Gently roll your shoulders up toward your ears, then back and down.
- Make smooth circles, as if you’re drawing circles with your shoulders.
- Perform 8–10 rolls backwards, then 8–10 rolls forwards.
Tips and variations
- Keep your neck long and your chin slightly tucked.
- If you have shoulder discomfort, make the circles smaller.
- You can do this several times per day when working or studying to reduce stiffness.
“No money” (external rotation drill)
The “no money” exercise trains gentle external rotation of the shoulders and opens up the chest muscles, which often become tight after long periods of sitting.
How to do it
- Stand or sit tall with your elbows bent to 90° and tucked close to your sides.
- Palms face up, as if you’re holding a small tray in front of your body.
- Keeping your elbows glued to your ribs, gently rotate your forearms outward, opening your hands away from each other.
- Pause briefly when you feel a gentle stretch across your chest, then slowly return to the starting position.
- Repeat for 8–10 controlled repetitions.
Tips and variations
- Imagine someone gently pulling your shoulders down and back.
- Stop before any pain—this should feel like a mild stretch, not a strain.
- You can perform this against a wall to help keep your posture upright.
Gorilla squat
The gorilla squat is a dynamic lower-body mobility exercise that targets hips, ankles, and the lower back.
How to do it
- Stand with your feet slightly wider than hip-width apart, toes turned slightly out.
- Hinge at your hips, reaching your hands down to lightly hold your ankles or shins.
- From there, drop your hips into a deep squat while keeping your chest lifted as much as possible.
- Then gently lift your hips again toward the ceiling, feeling a stretch in the back of your legs.
- Move slowly between the bottom squat position and the hip-lifted position for 8–10 repetitions.
Tips and variations
- If you can’t reach your ankles, hold your shins or place your hands on a stable support in front of you.
- Keep your heels on the floor as much as possible.
- Only go as low in the squat as feels comfortable for your knees and hips.
Cossack squat
The Cossack squat improves hip, groin, and ankle mobility while also gently strengthening the legs.
How to do it
- Stand with your feet much wider than shoulder-width apart.
- Shift your weight to one side and bend that knee, sitting your hips down toward that heel.
- Keep the other leg straight, with your toes pointing slightly upward if comfortable.
- Your chest stays upright as you move into the side squat.
- Return to the middle and repeat on the other side.
- Perform 6–8 reps per side.
Tips and variations
- Hold onto a chair, wall, or rail for balance and to reduce load.
- Work within your comfortable depth; the movement can be quite shallow at first.
- If your hips feel tight, move slowly and pause at the bottom for 1–2 seconds.
90/90 hip mobility
The 90/90 exercise helps improve internal and external rotation of the hips and is excellent for reducing stiffness.
How to do it
- Sit on the floor with one leg in front of you, knee bent at 90°, and the other leg out to the side, also bent at 90°.
- Both knees point in the same direction, creating a “zig-zag” shape with your legs.
- Keeping your chest tall, gently lean your torso forward over the front shin until you feel a stretch in the hip.
- Hold the position briefly, then return upright.
- Slowly rotate your knees to the other side to switch legs and repeat.
- Perform 6–8 repetitions per side.
Tips and variations
- Use your hands on the floor for support behind you or in front of you.
- Sit on a cushion or yoga block if your hips feel very tight.
- Keep your movements controlled to avoid any strain in the knees.
Half-kneeling groin stretch in movement
This dynamic stretch targets the groin and hip flexors, improving mobility for walking, squatting, and daily activities.
How to do it
- Start in a half-kneeling position: one knee on the floor, the other foot in front with the knee bent at 90°.
- Turn your front foot slightly outward and shift your weight gently toward that side, feeling a stretch along the inner thigh.
- Move slowly in and out of the stretch, rocking your hips forward and slightly sideways.
- Repeat for 8–10 smooth repetitions, then switch sides.
Tips and variations
- Place a folded towel or mat under your back knee for comfort.
- Keep your torso tall and your core engaged to support your lower back.
- The stretch should feel gentle—avoid bouncing or forcing the movement.
Shoulder rotation in lying supine position
This exercise improves shoulder mobility while supported in a lying position, which is often more comfortable if you are fatigued.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Bring your arms out to the side, elbows bent 90°, so your hands point toward the ceiling (like a goalpost position).
- Slowly rotate your hands backward toward the floor above your head, then forward toward your hips, keeping elbows in place.
- Move within a pain-free range, feeling only a gentle stretch in the chest and shoulders.
- Perform 8–10 repetitions.
Tips and variations
- Place a small pillow under your head if your neck feels strained.
- If touching the floor is too much, stop wherever you feel a mild stretch.
- Focus on slow, controlled movements and steady breathing.
Half-kneeling arm rotation
This is a spine and shoulder mobility exercise that also challenges balance and core stability.
How to do it
- Get into a half-kneeling position (one knee down, one foot forward).
- Extend your arms in front of your chest, hands together.
- Rotate your upper body and arms toward the side of the front knee, opening your chest.
- Follow your hands with your eyes as you rotate.
- Return to the starting position and repeat 8–10 times, then switch legs and rotate to the other side.
Tips and variations
- Keep your hips facing forward; let the movement come from your upper back and shoulders.
- Use a wall or chair for support if balance is challenging.
- Move gently—this is about mobility, not speed.
Kneeling dorsiflexion stretch in movement
This exercise targets ankle mobility, especially dorsiflexion (bringing the knee over the toes), which is important for squatting and walking up stairs.
How to do it
- Kneel on one knee with the other foot flat on the floor in front of you.
- Keeping your heel down, gently drive your front knee forward over your toes.
- Hold briefly at the point of a light stretch, then move back.
- Repeat 8–10 times, then switch legs.
Tips and variations
- Use a wall or chair for balance if needed.
- If your heel lifts, shorten the movement range.
- This can be done close to a wall by lightly touching your knee to the wall for a target.
Quadruped hip rotation
This drill mobilizes the hips while your spine is supported on hands and knees.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your spine neutral, lift one knee slightly off the floor and move it in a slow circular motion—out to the side, up slightly, then back down.
- Think of drawing small circles with your knee.
- Perform 6–8 circles in one direction, then 6–8 in the opposite direction.
- Switch legs and repeat.
Tips and variations
- Keep your weight evenly distributed through your hands and supporting knee.
- Only lift the knee as high as feels comfortable.
- If your wrists are sensitive, you can place your hands on a raised surface (bench or step).
Quadruped T-spine rotation
This exercise improves upper back (thoracic spine) rotation, which is important for comfortable turning and reaching.
How to do it
- Start on all fours (hands under shoulders, knees under hips).
- Place one hand lightly behind your head or on your neck.
- Rotate your upper body so that your elbow moves toward the hand on the floor (downward).
- Then rotate upward, bringing your elbow toward the ceiling and opening your chest.
- Move slowly for 8–10 reps, then switch sides.
Tips and variations
- Keep your hips as still as possible to focus the movement on your upper back.
- Look toward your moving elbow to encourage more rotation.
- If putting your hand behind your head is uncomfortable, place it on your shoulder instead.
Good morning with fitness stick
This movement trains hip hinging and gently mobilizes the posterior chain (hamstrings, glutes, and lower back).
How to do it
- Stand tall holding a light stick, broom, or dowel along your back (touching head, upper back, and tailbone).
- With a soft bend in your knees, hinge at your hips, sending your hips back while your chest leans slightly forward.
- Keep the stick in contact with your body as a reminder to keep your spine long and neutral.
- Go only as far as you can while maintaining a flat back, then return to standing.
- Repeat for 8–10 controlled repetitions.
Tips and variations
- Imagine closing a car door with your hips—this is a hip movement, not a big knee bend.
- If balance is an issue, stand near a wall or chair.
- Start with a small range and gradually increase as your mobility improves.
Cat-camel (cat-cow)
The cat-camel mobilizes the entire spine and can help reduce stiffness in the back.
How to do it
- Start on all fours with your hands under shoulders and knees under hips.
- Slowly round your back toward the ceiling, tucking your tailbone and dropping your head (cat position).
- Then gently arch your back, lifting your chest and tailbone while looking slightly forward (camel/cow position).
- Move smoothly between these two positions for 8–10 repetitions.
Tips and variations
- Move gently and avoid pushing into pain, especially if you have a history of spinal issues.
- Coordinate the movement with your breathing: exhale as you round, inhale as you arch.
- Keep your hands and knees firmly rooted on the floor.
Crossed prayer
This upper-body mobility drill stretches the upper back and shoulders and may relieve tension from sitting.
How to do it
- Sit or stand tall. Bring your arms in front of you and cross one arm over the other at the elbows.
- Press the backs of your hands together, or if comfortable, wrap your forearms so your palms touch (similar to an “eagle” arm position in yoga).
- Lift your elbows slightly and feel a stretch between your shoulder blades.
- Hold briefly, then slowly return and switch the crossing of your arms.
- Perform 6–8 repetitions per side, moving in and out of the stretch.
Tips and variations
- If the full arm wrap is too intense, simply cross your forearms and hold opposite shoulders instead.
- Keep your shoulders down away from your ears.
- Focus on gentle stretching, not forcing the position.
Scapular retraction
Scapular retraction targets the muscles between your shoulder blades and encourages good posture.
How to do it
- Sit or stand tall with your arms by your sides or holding a light resistance band in front of you.
- Gently squeeze your shoulder blades together, as if you’re trying to hold a pencil between them.
- Keep your shoulders down and away from your ears.
- Hold for 2–3 seconds, then relax.
- Repeat for 8–12 repetitions.
Tips and variations
- Do not arch your lower back—keep your chest lifted but ribs soft.
- You can perform this against a wall to help maintain good alignment.
- If using a band, gently pull it apart as you squeeze your shoulder blades.
Putting it all together
You don’t need to do every exercise in one session. A simple warm-up for young cancer survivors might include:
- Upper body: Shoulder rolls, “no money”, scapular retraction, crossed prayer.
- Spine: Cat-camel, quadruped T-spine rotation, good morning with fitness stick.
- Lower body: Gorilla squat, kneeling dorsiflexion stretch, Cossack squat, 90/90 hip mobility.
Start with 1–2 sets of 6–10 repetitions per exercise, 2–3 times per week, and build gradually as you feel stronger and more confident.
If you are unsure whether an exercise is safe for you, discuss it with your physiotherapist, exercise professional, or medical team before starting.
