3 PVC Mobility Exercises Every Dad Should Be Doing

As dads, we have to stay mobile and agile as we age. Why? Because it’s the ultimate flex to be 100 years old and still move like a supple leopard. Pulling a hammy while chasing your kid across the yard is not the move — they should be struggling to keep up with you.

The good news? Mobility doesn’t have to be some drawn-out 30-minute ordeal. Just 5 minutes before your workout and 5–10 minutes on recovery days is more than enough to keep your body moving pain-free.

In this post, I’ll show you 3 mobility exercises using a PVC pipe, broomstick, or mop handle that will keep your shoulders open, your hips mobile, and your body ready to move like an absolute unit. Plus a bonus move at the end to keep your feet feeling race ready.

PS video version of this blog post is linked at the end.

1. PVC Pass-Throughs (Chest & Shoulders)

Purpose: Open up tight shoulders and chest — especially if you sit a lot, drive often, or train upper body frequently.

Real-Life Benefit: Better posture, reduced risk of shoulder injuries, and an easier time pressing, pulling, and playing with your kids overhead.

Setup:

Grab PVC with a wide grip and keep your arms straight. Bring the pipe up and over your head to your lower back, then return to the front. As you get looser, slowly move your hands in closer.

Reps: 10–20 smooth, controlled reps.

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2. Kneeling PVC Calf Smashing

Purpose: Smash (gently) and release tight calves that limit ankle mobility — a key factor in deep squats, running, and even walking efficiently.

Real-Life Benefit: Fewer foot and knee issues, stronger squats, and smoother movement in sports or on the playground.

Setup:

Kneel and wedge the PVC pipe into the crook of your knees. Sit back slightly to add pressure. Slowly work your way down the calf toward the Achilles by shifting your weight and rocking side to side.

Duration: 60–90 seconds.

3. PVC Squat Mobility (Hips, Ankles, & Thoracic Spine)

Purpose: Open up the hips and ankles while freeing up your upper back for better squat mechanics and posture.

Real-Life Benefit: Deeper, pain-free squats, better agility, and less back tightness from dad life (lifting kids, loading groceries, sitting at work).

Setup:

Place the PVC in the crook of the knees and slowly drop into a deep squat. Rock gently side to side, then add some thoracic spine rotations (twisting through the upper back). If squatting is tough, modify by holding onto a squat rack upright or a door frame.

Duration: 60–90 seconds total.

Bonus: Foot Rollout (Arch Release)

Don’t forget your feet — they’re your foundation.

Purpose: Loosen tight foot muscles and fascia.

Setup:

Simply stand and roll the arch of your foot over the PVC pipe. Go slow and find the tight spots.

Duration: 60–90 seconds per foot.

Final Word

Mobility isn’t just for yogis and physical therapists. It’s for dads who want to lead from the front — strong, capable, and pain-free. A few minutes a day keeps the stiffness away and the injuries at bay. So grab a broomstick and start moving like the neighborhood alpha dad you are.

For more quick-hitting fitness tips, check out the Ben Barker Fitness Podcast and/ or watch the video version of this blog post below.