Dads, if you want to stay strong, pain-free(ish), and ready to dominate life—whether that’s crushing your workouts, playing with your kids, or just not feeling like an old man every time you get off the couch—mobility is key.
It’s not just about lifting heavy; it’s about moving well. Tight muscles lead to poor movement, which leads to injuries. And ain’t nobody got time for that.
Here are 7 mobility exercises every fit dad should be doing to keep the body moving like a well-oiled machine:
1. Calf & Forearm Combo Stretch
You don’t realize how tight your calves and forearms are until you stretch them. This move hits both simultaneously—Hop on the floor and try this one out. Perfect for dads who lift and spend time typing or scrolling.
I do 10-20 reps. Gently rock back and forth to stretch the wrists, calves, and bottom of the feet.
2. Thoracic Rotation
The upper back (thoracic spine) gets locked up from sitting, driving, and poor posture. Kneel on all fours, place one hand behind your head, and rotate your elbow up toward the ceiling. This keeps your spine moving freely and helps prevent that stiff “old man” posture.
10-15 reps per side.
3. Deep Squat + Thoracic Rotation
Squat deep, place one hand on the opposite ankle, and reach the other arm to the sky. This opens the hips, stretches the back, and improves overall squat mobility. Bonus: It makes you feel like an athlete again.
12-16 reps.
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4. Up Dog / Down Dog Flow
Classic yoga move for a reason. Up dog stretches the abs, chest, and hip flexors, while down dog opens up the shoulders, hamstrings, and calves. 12-16 reps.
5. PVC Pipe Pass-Throughs
Grab a PVC pipe, broomstick, or resistance band and pass it overhead from front to back. This keeps the shoulders healthy and mobile, which is crucial if you want to keep pressing heavy.
10-15 reps.
6. Bootstraps Stretch
Start in a deep squat, grab your toes, and straighten your legs, then drop back into the squat. It’s like a hamstring stretch and squat warm-up all in one. Great before workouts or just to loosen up after sitting too long.
10-15 reps.
7. Hip Opener (Lizard Lunge Variation)
Drop into a deep lunge, place both hands inside the front foot, and shift side to side. This opens up the hips, which get crazy tight from sitting too much. A must-do for strong, athletic movement.
10 oscillations each direction, each position.
Check out my latest YouTube video where I demo the hip opener. Stay mobile, agile, and hostile, fellas.
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