5 Mobility Stretches Every Dad Needs to Stay Swole & Flexy

Dads, if you want to move like a beast and not hobble like the Tin Man, you’ve got to stretch. Strength without mobility is a fast track to injury and not looking like an athlete. You don’t have to be a full-blown yogi, but becoming a semi-supple leopard wouldn’t hurt.

These 5 mobility moves will keep you strong, flexy, and ready to dominate everything from the gym to backyard football. Let’s get it.

1. Reverse Scorpion

Reps: 12–16 per side

What it stretches: Glutes and lower back

Lay on your back, arms out, and swing one leg across you to touch the opposite side. This counter-twist is great for stretching the glutes and unwinding your lower back after a long day of sitting or deadlifting or both.

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2. The Scorpion

Reps: 12–16

What it stretches: Chest, shoulders, spine, and hip flexors

Start face down, arms wide and like a scorpion, take your leg across the body to the opposite hand. You’ll feel a stretch in your chest and shoulders, along with your hip flexors and spine.

3. Spiderman Lunge

Reps: 12–16

What it stretches: Hips, groin, hamstrings.

Drop into a deep lunge with both hands inside your front foot. Pause a bit, the switch legs. As you progress take the elbow closer to the floor, eventually taking the elbow to the floor each rep.

4. Child’s Pose Thread the Needle

Time: 60–90 seconds per side

What it stretches: Upper back, shoulders, and lats

From child’s pose, thread one arm underneath the other to open up your upper back and shoulders. Breathe deep.

5. Child’s Pose Lat Stretch

Time: 60–90 seconds per side

What it stretches: Lats and thoracic spine

While in child’s pose, walk both hands to one side to target your lats. This is key if you want to overhead press or pull without pain. Plus, it feels amazing after a day hunched over a desk or chasing kids.

PS, don't miss the youtube version of these stretches here: