A consistent mobility practice that includes flexibility exercises can help runners maintain proper form and mechanics, and prevent injury.

• Child's pose to upward-facing dog
• Primal squat with alternating reach
• Cat-cow
• Quadruped thoracic spine rotation
• World's greatest stretch with down dog
• Dynamic kneeling hamstring stretch
• Roll down to plank walk-out

https://www.runnersworld.com/training/a44418434/mobility-exercises-for-beginners/

• Knee hug to hip stretch
• Leg swing
• cat-cow
• quadruped hip cars
• Hip flexor stretch with overhead reach
• Down dog to cobra

https://www.menshealth.com/fitness/a63446746/stretching-for-beginners/

• Child's pose
• Thread the needle
• Thoracic extension
• Seated pec stretch
• Hip flexor stretch

https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/

• Hip circles
• Seated Hip Lift
• Crescent lunge

Looking for ways how to treat Achilles tendon pain? I’ll show you how in this article. Explore stretches, exercises, and remedies for a pain-free, active life.

I thought I was strong when I first started Gymnastics Strength Training (GST). I'd been lifting weights in the gym for years and increasing my squat, deadlift, chin-up, overhead press and bench numbers. But it didn't prepare me for GST, especially Straight-Arm Scapular Strength (SASS) movements.

As humans, we like to push and pull objects with bent-arm strength. The default motor pattern is to use our biceps and triceps.

Most of us have very little awareness of straight-arm strength because we have poor scapular motor control regarding protraction, retraction, elevation and depression.

Without awareness, how can we train it?

If we don't train it, how do we strengthen it?

Shoulder pain can be incredibly debilitating, but it doesn’t have to be. In this article, we’ll discuss its origins and its preventative and treatment measures.

• Self-Myofascial Release (SMR)
• Restoring Positions of Function

With the shoulders, poor positioning often looks like the shoulder joint being forward from a stable position. Rounding forward, scrunching forward, whatever you want to call it.

Ideally, the head of your shoulder should sit above your spine like a golf ball on a golf tee, perfectly vertical over your hips and ankles.

Avoid back aches with these thoracic mobility exercises that focus on the upper spine and offer relief for aches.

• Ball Upper Back Release
• Child’s Pose With Shoulder Lifts on Foam Roller
• Thoracic CARS
• Kneeling Chest Opener to Spinal Flexion
• Quadruped Thoracic Rotation
• Seated Eagle Arms Dynamic Stretch
• Dolphin Press

Nikki Hiltz shares why mobility exercises are a big part of their training and the exact exercises you should add to your prerun warmup.

Perform the exercises in the order below for 8 reps each

1. Cat Camel
2. Cobra Dog
3. Inverted Bicycle
4. Tick Tok
5. Donkey Kick
6. Donkey Whip

Improve your range of motion with this workout from Tinman Elite Coach Chris Lee.

Ankle Mobility

Hip Mobility

Adductor Mobility

Hamstring Stretch

Windmill

Figure-Four Stretch

Quadruped to Downward Dog

Modified Brettzel Stretch

Lunge to Rotation

Alternating Reverse Four Point Bridge

Atkins suggests doing 8 to 10 full circles every morning (or before your workout) with each arm to improve your shoulder mobility.

But if you find yourself unable to work through the full range of motion, you're not out of luck. "If you find this exercise challenging, try decreasing the beginning angle (when the arm is overhead, bicep near the ear) by taking the arm a little bit further away from the head," Atkins suggests. "You can also do this exercise standing next to a wall (ball side to the wall), and as your mobility improves, eventually relocate to the ground."

GST Insider Ep 31 Prone weighted arm circle
https://www.youtube.com/watch?v=0cDJsaLMlDE

To add some practical testing and actionable advice to this theoretical musing, I offer this morning mobility check-in. In this video, I describe and demonstrate three quick movement sequences that you can do in a few short minutes any time of day and/or fresh out of bed

• Ankle Mobility
• Couch Stretch
• Hamstring Stretch
• Adductor Mobility
• Windmill
• Figure-Four Stretch
• Thoracic Opener
• Downward Dog To Lunge Rotation