4 Stretches for Better Mobility: A Simple Full-Body Routine

You do not need a separate stretch for every muscle. A short routine can already cover many directions of movement — provided the exercises are well chosen and you practise them regularly.

The four positions below are based on the video “The Only 4 Stretches You Will Ever Need (Living Pain-Free)” by Der Graue. The video title is deliberately bold: no single routine can guarantee a pain-free life or be complete for everyone. Nevertheless, this selection provides a useful basic approach to improving mobility.

Why these four exercises?

The routine combines four areas of movement that often receive too little attention in daily life:

• Hip extension: an important counter-movement to prolonged sitting.
• Internal and external hip rotation: supports controlled hip movement.
• Deep flexion of the hips, knees and ankles: practised together in the deep squat.
• Overhead movement: challenges shoulder mobility and grip strength.

The aim is not to achieve the most extreme position possible. What matters is calm, controlled movement, normal breathing and a range of motion that feels manageable and pain-free.

The routine at a glance

1. Half-kneeling hip-flexor stretch

This position targets the front of the hip on your back leg. It is particularly useful as a counterbalance to prolonged sitting.

How to do it

1. Place one knee on a soft surface and plant your other foot securely in front of you.
2. Keep your torso upright. Your front knee stays roughly above your foot.
3. Gently squeeze the glute on your back leg and tilt your pelvis slightly backwards.
4. Move your pelvis forwards only until you feel a mild stretch at the front of your back hip.
5. Keep breathing calmly and hold for 20–30 seconds. Then switch sides.

Common mistake

Many people move too far forwards and compensate by arching their lower back. The position may look deeper, but the intended hip extension becomes harder to control. Keep your ribs over your pelvis and use a smaller range of motion.

A useful aid for this routine
A training mat around 10 mm thick can make the kneeling position and other floor exercises more comfortable. The Amazon Basics yoga mat measures 183 × 61 cm, rolls up for storage and provides a cushioned surface. Before each use, check that the mat lies flat and does not slip on a dry floor.
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2. 90/90 hip position

The 90/90 position combines external rotation at the front hip with internal rotation at the back hip. Both knees are bent at roughly right angles.

How to do it

1. Sit on the floor with both legs folded to the side. Your front and back knees each form an angle of around 90 degrees.
2. Place your hands behind or beside you for support so you can stay upright.
3. Distribute your weight so there is no sharp pressure in either knee.
4. Hold the position for 20–30 seconds, or slowly and carefully switch from one side to the other five times.

Easier variation

Sit on a firm cushion or yoga block. Use your hands as much as necessary for support. Your knees do not have to touch the floor exactly.

Common mistake

Do not force your knees down. The movement should come from your hips. If your knees hurt, reduce the angles or skip this exercise.

3. Supported deep squat

The deep squat combines mobility at your hips, knees and ankles. You do not have to be able to sit unsupported with your heels flat straight away.

How to do it

1. Place your feet slightly wider than hip-width apart. Your toes may point slightly outwards.
2. Hold a sturdy doorframe, post or railing.
3. Slowly lower your pelvis. Your knees follow roughly the same direction as your toes.
4. Go only as low as you can while breathing steadily and holding the position without pain.
5. Hold for 20–30 seconds, stand up calmly and repeat once more.

Easier variations

• Hold on with both hands and shift some of your body weight backwards.
• Place a thin, non-slip support under your heels.
• Start with a higher squat and gradually increase the depth.

Common mistake

Forcing a particular depth provides no additional benefit. If your heels, knees or back shift noticeably out of position, rise a little and work with control at that height.

4. Supported hang

Hanging engages your hands and forearms while your arms are overhead. Beginners are better served by a supported variation than by immediately suspending their full body weight from a bar.

How to do it

1. Use only a securely installed bar with adequate load capacity.
2. Grip at roughly shoulder width or slightly wider. Wrap your thumbs and fingers securely around the bar.
3. Keep your feet on the floor or a sturdy raised support. This lets you control how much weight your arms carry.
4. Straighten your arms without sinking into a painful shoulder position. Breathe calmly and maintain gentle control through your trunk.
5. Start with 10–20 seconds and two or three rounds.

Important safety information

If you have shoulder instability, a previous dislocation, acute shoulder pain or elbow or wrist problems, do not try hanging without professional clearance. Stop immediately if you feel pain, numbness or tingling.

Turn it into a 6-minute routine

1. Warm up for two or three minutes with gentle walking and simple arm and hip movements.
2. Perform each position once in the order shown.
3. Work both sides for the one-sided exercises.
4. Rest for around 10–15 seconds between positions.
5. Start with two or three sessions per week. If you tolerate the routine well, you can include it more often.

The American Heart Association recommends entering stretches slowly and without bouncing. Short holds starting at about ten seconds are suitable for beginners; 10–30 seconds is common. A gentle stretching sensation may be normal, but sharp pain or joint pain is not.

When to stop

Stop the exercise if you experience acute or increasing pain, numbness, tingling, loss of strength, dizziness, breathlessness or chest pain. Existing injuries, recent surgery, pregnancy or significant health conditions may require modifications. When in doubt, seek advice from a doctor or physiotherapist.

Conclusion

These four positions are neither a miracle formula nor a complete training programme. However, they form a compact foundation combining hip extension, hip rotation, a deep squat and overhead movement. Begin with the supported variations, stay consistently below your pain threshold and only then increase the duration or range of motion.

Sources

• Source video: Der Graue — “The Only 4 Stretches You Will Ever Need (Living Pain-Free)”. It inspired the exercise selection; the text and graphics were created independently for FitRecover.
• American Heart Association: Flexibility Exercise (Stretching)
• American Heart Association: Stretches for Exercise and Flexibility
• NHS: How to stretch after exercising
• NHS: Strength and Flex exercise plan – safety information
• DAK-Gesundheit: Deep Squat — Effects and Exercise

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• Back to the FitRecover homepage

Note: This article provides general information and does not replace a medical examination, diagnosis or treatment.