5 Mobility Exercises you should do Everyday + Daily Mobility Routine

when starting calisthenics we all feel

super motivated to achieve all the

amazing skills and exercises that

calisthenics has to offer such as the

handstand the back leafer and the muscle

up however soon enough you will notice

that your body isn't ready yet and that

certain areas need some extra attention

most of the time it isn't a lack of

strength but a lack of mobility mobility

refers to the ability of a joint to move

to a range of motion

so what's basically the issue is that

you don't have enough training

experience in the new range of motion

that you are trying to work in we

experience this discomfort in the

beginning of our journey as well for

example wrist pain when doing handstands

shoulder pain and also bad ankle

mobility

so to help you to prevent injuries and

basically achieve your goals faster we

will share the five best mobility

exercises that helped us the most in our

journey including a five-minute mobility

routine that you should do every single

day so let's get started with the first

exercise

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the first exercise is the wall shoulder

raise are you struggling to get into a

handstand for example that's probably

because you lack overhead shoulder

mobility this exercise the wall shoulder

race helps this issue to solve and

therefore improves better handstand

alignment so how does it look like get

to a wall step one foot forward make

sure your lower back and head is

touching the wall pull your shoulder

blades together and raise your arms up

until you cannot race any further

from here make small reps to increase

your shoulder mobility do about 5 to 10

reps and repeat 3 times to make this

exercise harder you can do it seated or

even laying down so this exercise really

improves your shoulder mobility an issue

almost everyone struggles with

especially those with a lot of weight

lifting experience so now let's get to

the second exercise

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have you ever tried to train the back

lever but do you experience that you

cannot rotate any further in an upside

down position then you should definitely

incorporate the shoulder dislocator

stretch for this exercise you will need

a stick or a resistance band first push

up the stick to the ceiling as high as

you can and from there we're going to

pull back don't let your hips go forward

but keep your core tight keep your head

in a neutral position so not too much

forward at first try to make small pumps

until you're able to make a full

rotation from there do 5 reps and 3 sets

in total once you reach the 5 reps with

your hands on the outer side of the

stick you can bring your hands closer to

make the stretch even greater this

exercise will definitely help you in

your back lever journey so first you

will be able to hang completely upside

down with the aim to ultimately achieve

the full back lever

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in calisthenics you should have quite

some hip mobility especially when

working to straddle positions

in your calisthenics journey there is no

doubt you will somehow need a straddle

position

several examples are a straddle press to

handstand a straddle human flag a

straddle back lever or even a straddle

planche this position can be quite

difficult and annoying if you've never

attempted the straddle position before

so therefore you should improve your hip

mobility

one of the best exercises that improves

hip mobility and therefore improves your

straddle position is the frock pose with

this exercise start on hands and knees

slide your knees apart until you cannot

go any further make sure your ankles are

in line with your knees from here come

down on your elbows while you bring your

hips to the floor make sure your hip is

in line with your knees from here make

five deep breaths while you try to go

deeper into the stretch with each breath

this stretch can be quite uncomfortable

but definitely gets the job done and

will help you a lot so now let's move on

to the fourth exercise

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next to these upper body mobility

exercises you should also prepare your

lower body for new range of motions a

common issue when starting with squats

deep squats or pistol squats is bad

ankle mobility a lot of us tend to bring

the knee too much forward while lifting

the ankle from the floor this is what we

want to avoid to keep away knee pain a

good exercise that will help you is the

deep squat hold start in a standing

position with your feet at shoulder

width apart from there go down and keep

your knees behind your toes at first you

can use an assistance by grabbing a pull

or a resistance band and then let go of

the pull and try to hold for 15 seconds

once you can hold for 15 seconds bring

your feet closer together move them in

line with your hips and try to hold it

for 15 seconds until you can hold the

position with your feet next to each

other when you are able to perform that

last position you will be much more

likely to achieve the pistol squat a lot

faster

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and at last of course the wrists when

starting calisthenics we can feel pain

and discomfort in our wrists this is

mostly when we suddenly perform a lot of

flat-handed pushing exercises on the

floor for example bike push-ups or

handstands but also when we're doing

exercises in a pronated grip on a

straight bar for example straight bar

dips or muscle up variations these two

angles cause a lot of stress on the

wrist so to prepare your wrist for the

new exercises you have to improve the

new range of motion of the wrist joint

therefore you should do wrist stretches

in various ways start on hands and knees

and make sure your arms are straight

from here move your arms forward and

backwards make 10 pulses

then turn the wrist sideways and perform

10 pills again

from here turn the wrist with your

fingers facing towards you and again

make 10 pulses

make sure you keep your hand pam on the

floor while doing these pulses and at

last turn your hands around and make

another 10 pulses if you perform these

stretches every single day you will

definitely notice a lot less pain during

your workouts

so these were the five best mobility

exercises that we did a lot and that we

recommend you to do as well so to help

you getting started make sure to follow

this routine every single day preferably

in the morning so you make this a habit

and don't skip the routine as you might

know we are doing weekly giveaways on

this channel of course we want to help

you out in your calisthenics journey so

that's why this week we give away our

full journey workout plan this workout

plan includes a long-term approach to

achieve great calisthenics strength and

skills and of course it includes

mobility as well so how to win like this

video subscribe to our channel and

comment within the first 24 hours the

winner will be announced in the next

video so make sure to be subscribed so

you don't miss out last video we gave

away one pair of our new wrist wraps

which also helps to prevent injuries and

the winning comment will appear right

here congrats man so thank you guys for

watching and if you're new to

calisthenics make sure to download our

free beginner workouts and e-weeks

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see next peace out guys peace out

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you