Mobility & recovery guides
32 stretching and mobility skills in 7 categories. Open any guide for numbered execution points, the recommended dosage and a breathing cue. In the Omkin app they earn Mobility XP.
Back & Spine Relief
Decompress and mobilize the spine after pulling, hanging and long sitting.
- Cat-CowMobilize the whole spine and wake up the deep back muscles.1 × 60 s
- Child's PoseGently stretch the lower back, lats and hips and calm the nervous system.1 × 60 s
- Thread the NeedleRotate the upper back and release the shoulder blades.1 × 45 s per side
- Supine Spinal TwistRelease the spine and the outer hips with a gentle rotation.1 × 45 s per side
- Cobra StretchOpen the front of the torso and extend the spine after pulling work.2 × 30 s
Hip Openers
Improve hip range for squats, pistols and L-sit positions.
- 90/90 Hip SwitchTrain internal and external hip rotation, key for squats and pistols.1 × 60 s
- Deep Squat HoldOpen the hips, ankles and groin in a loaded bottom position.1 × 60 s
- Low Lunge with Hip ShiftLengthen the hip flexors and quads in the front of the back leg.1 × 45 s per side
- Pigeon PoseStretch the glutes and outer hips used in pistols and L-sits.1 × 60 s per side
- Butterfly StretchOpen the inner thighs and groin.1 × 45 s
Shoulder Posture
Open the chest and restore overhead mobility for push and handstand work.
- Doorway Chest StretchOpen the chest and front of the shoulders after pushing work.1 × 45 s per side
- Wall SlidesRestore overhead range and control of the shoulder blades.2 × 60 s
- Thoracic Extension over RollMobilize the upper back for handstand and overhead positions.1 × 60 s
- Cross-Body Shoulder StretchStretch the back of the shoulder and upper back.1 × 30 s per side
- Band Pull-ApartsActivate the upper back and counter the forward-shoulder posture.2 × 45 s · Resistance bands
Hamstrings & Calves
Lengthen the posterior chain for pistol squats and straddle skills.
- Standing Forward FoldLengthen the whole back line from the calves to the lower back.1 × 60 s
- Seated Hamstring StretchTarget the hamstrings one side at a time.1 × 45 s per side
- Downward Dog Calf PedalRelease the calves and heels and lengthen the back of the legs.1 × 60 s
- Straddle FoldOpen the inner thighs and hamstrings for straddle skills.1 × 60 s
Wrists & Forearms
Prepare and recover the wrists for planche, handstand and push work.
- Wrist CirclesWarm the wrist joints and prepare them for load.1 × 30 s per side
- Wrist Flexor StretchLengthen the underside of the forearm used in pulling and gripping.1 × 30 s per side
- Wrist Extensor StretchLengthen the top of the forearm to balance push and handstand work.1 × 30 s per side
- Palm Lift-OffsStrengthen and prepare the wrists for floor-based skills.2 × 30 s
- Forearm Smash and StretchRelease forearm tension and improve grip recovery.1 × 45 s per side
Neck & Upper Traps
Release tension in the neck and upper trapezius.
- Neck Side TiltRelease tension on the sides of the neck.1 × 30 s per side
- Chin TucksStrengthen the deep neck flexors and improve head posture.1 × 45 s
- Upper Trap StretchLengthen the top of the shoulders after hanging and pulling.1 × 30 s per side
- Shoulder RollsLoosen the shoulders and upper traps with easy circles.1 × 30 s
Dynamic Warm-Up
Short movement primers to raise temperature and prepare joints before strength work.
- Arm CirclesWarm the shoulder joints before pushing and pulling.1 × 30 s
- Scapular Push-UpsActivate the muscles that control the shoulder blades.1 × 40 s
- Hip CirclesLubricate the hips before squats and leg work.1 × 30 s per side
- World's Greatest StretchOpen hips, hamstrings, thoracic spine and shoulders in one movement.1 × 60 s per side