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If I Had to Start Mobility Over... Here's what I'd do (simple plan) — Key Takeaways

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If I Had to Start Mobility Over... Here's what I'd do (simple plan)

Strength Side8mOct 23, 2026

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Master four ground-based movements — the Z-sit pigeon, elevated downward dog, counterbalanced deep squat, and crab reach — 3–4 days per week to systematically rebuild foundational hip, spine, and shoulder mobility.

Key takeaways

Hang for 1–3 total minutes daily to open the shoulder joint

Hang for 1–3 total minutes daily to open the shoulder joint

  • Evidence shows hanging opens space in the shoulder joint and decompresses the spine
  • Accumulate in 10–30 second chunks; large results reported at this minimal dose

Use a counterbalance to reclaim a deep resting squat

Use a counterbalance to reclaim a deep resting squat

  • Holding a light weight shifts center of gravity forward, unlike holding a pole
  • The weight pushes the body deeper, making hands-free transition easier later

Begin ground-based hip mobility in a Z-sit, not advanced stretches

Begin ground-based hip mobility in a Z-sit, not advanced stretches

  • Sitting with knees bent front/back restores hip internal rotation lost to chair use
  • Elevate hips on a cushion if the position feels stiff or awkward

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In this video

  1. 1mIf I had to start over...
  2. 1mSitting on the Ground
  3. 2mDownward Dog
  4. 4mDeep Resting Squat
  5. 6mCrab Press
  6. 7mHang

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