Best Mobility Exercises to Fix Posture and Reduce Pain
Bad posture and chronic pain often come from tight, weak, or underused muscles. You don't need a gym to fix
this. You need the right exercises done consistently.
1. Shoulder Mobility Routine
- Wall Slides: 3 sets of 10 reps
- Shoulder Dislocates with Band: 3 sets of 15
- Arm Circles: 2 sets of 30 seconds each direction
Recommended tool: Resistance
Bands Set
2. Hip and Pelvis Mobility
- Hip CARs: 2 sets of 5 reps per leg
- 90/90 Switches: 3 sets of 10
- Glute Bridges: 3 sets of 12
Recommended tool: Thick Yoga
Mat
3. Thoracic Spine Mobility
- Thread the Needle: 3 sets of 10 per side
- Foam Roller Extensions: 2 sets of 10
- Cat-Cow: 2 sets of 15
Recommended tool: High-Density Foam
Roller
4. Ankle and Knee Mobility
- Ankle Circles: 3 sets of 30 seconds
- Wall Ankle Mobilization: 2 sets of 10
- Knee Hangs: 2 sets of 30 seconds
Recommended tool: Massage
Ball Set
Tips for Better Results
- Do mobility work at least 3 times per week
- Hold each stretch for 30–60 seconds
- Use tools like foam rollers or bands to increase effect
- Track your progress and pain level over time