Mobility Mastery: Increasing Shoulder and Hip Flexibility
A targeted sequence of stretches and corrective flows designed to unlock full shoulder and hip range of motion, reduce injury risk, and enhance athletic performance.
Why Shoulder & Hip Mobility Matters
Improved flexibility in the shoulders and hips supports powerful swings, efficient pitching mechanics, and explosive lower-body drive. Tight muscles limit movement patterns, increase compensations elsewhere, and elevate injury risk—especially during high-velocity actions.
Key Shoulder Mobility Exercises
- Band-Assisted Distractions
- Anchor a resistance band overhead.
- Grip the band and lean forward to pull the humeral head gently out of the socket.
- Hold 30 seconds per side.
- Sleeper Stretch
- Lie on your side with the bottom arm bent at 90°.
- Use the top hand to gently press the forearm toward the mat.
- Aim for a mild stretch in the posterior shoulder, 2Ă—30 seconds each side.
- Doorway Pec Stretch
- Stand in a doorway, place forearm on the frame at shoulder height.
- Step forward until you feel a stretch through the chest and front shoulder.
- Hold 2Ă—30 seconds per arm.
- Thread-the-Needle
- On all fours, slide one arm under your torso, reaching as far as comfortable.
- Rest your shoulder and head on the ground to increase rotation.
- Perform 10 reps per side with a 2-second hold each rep.
Key Hip Mobility Exercises
- 90/90 Hip Switch
- Sit with front leg bent 90°, back leg bent 90° behind you.
- Rotate hips to switch front and back leg positions.
- Complete 12 switches per side.
- Pigeon Pose Flow
- From plank, bring one knee behind wrist and extend opposite leg back.
- Square hips forward, then hinge over bent front leg.
- Hold 2Ă—30 seconds each side, breathing deeply.
- Hip Flexor Lunge with Reach
- Step into a deep lunge, drop back knee, and reach the same-side arm overhead.
- Push hips forward and maintain an upright torso.
- Hold 2Ă—30 seconds per side.
- Leg Swings
- Standing next to a wall, swing one leg forward/back for 15 reps.
- Then swing side-to-side for 15 reps.
- Keep core engaged and shoulders squared.
Corrective Flow Sequence
Perform this full-body flow 3–4 times per week, ideally after practice or weight sessions:
| Step | Exercise | Duration/Reps |
|---|---|---|
| 1 | Light Cardio Warm-Up (jog/skips) | 2 minutes |
| 2 | Band-Assisted Shoulder Distractions | 30 seconds each side |
| 3 | 90/90 Hip Switch | 12 switches per side |
| 4 | Sleeper Stretch | 30 seconds each side |
| 5 | Pigeon Pose Flow | 30 seconds each side |
| 6 | Doorway Pec Stretch | 30 seconds each side |
| 7 | Hip Flexor Lunge with Reach | 30 seconds each side |
| 8 | Thread-the-Needle | 10 reps each side |
| 9 | Leg Swings (forward/back, lateral) | 15 reps each direction |
Sample Weekly Mobility Plan
| Day | Focus Area | Notes |
|---|---|---|
| Monday | Full Corrective Flow | Post-practice or evening session |
| Wednesday | Upper Body Emphasis | Steps 2, 4, 6 from flow |
| Friday | Lower Body Emphasis | Steps 3, 5, 7 from flow |
| Sunday | Combined Flow & Active Rest | Full sequence + light yoga or walk |
Adjust durations based on soreness levels and schedule demands.
Tips for Lasting Flexibility Gains
- Breathe deeply and steadily during each hold to relax muscles.
- Avoid bouncing—use slow, controlled movements.
- Track progress: note joint angles and comfort improvements weekly.
- Consistency is key—daily micro-sessions (5–10 minutes) can compound over time.
- Pair mobility work with hydration and proper nutrition to support tissue health.