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Heavy squats can leave your legs feeling so sore that even walking down the stairs becomes a challenge. This kind of post-training soreness is common, especially if you’ve pushed intensity, increased volume, or returned to squats after a break. Targeted mobility work can help ease discomfort, improve recovery, and support better squat performance over time.
When the hips lose mobility, surrounding areas such as the lower back, knees, and pelvis often take on extra strain, which is why targeted hip mobility work can help you move more comfortably and perform better.
This guide brings together seven of the best shoulder mobility exercises, selected by GOWOD mobility specialists, to help you move more freely and support consistent training. Each movement is supported with video guidance so you can follow along safely and effectively.
Here are five expert-backed GOWOD stretches that target the muscles most often associated with tight legs. These movements are simple, effective, and can help you feel looser within minutes.
Each exercise is designed to mobilise the ankle, reduce stiffness and help restore natural movement first thing in the morning.
Most injuries are preventable, stemming from poor movement and limited mobility. By understanding your body and using mobility as a foundation, you can prevent injuries and enhance performance.
Based on mobility data from 27,686 GOWOD users, women demonstrate greater overall flexibility than men, scoring an average mobility score of 65% compared to 60% for men.
If you’re new to stretching or looking for a simple routine to feel better each day, these five beginner-friendly stretches are the perfect place to start.
Whether you train regularly or spend long hours sitting, a consistent morning stretch routine can help improve flexibility and support better movement throughout the day.
These exercises can help golfers warm up before play, maintain healthy joints, and improve overall performance by building mobility and strength.
The best stretches for tennis elbow allow the entire upper limb to move freely, helping to prevent compensations at the elbow.
Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritized.
Whether you’re a competitive swimmer or train recreationally, these stretches target key areas used in freestyle, backstroke, breaststroke, and butterfly.
We’ve selected four key exercises that target the main muscles of your calves — the gastrocnemius, soleus, and surrounding fascia — to help you feel looser, recover faster, and move better.
Right after a race, science suggests avoiding aggressive, prolonged passive stretching on the heavily used muscles. Instead, focus on mobility work and gentle massage to promote better recovery and reduce soreness.
After an intense run, science suggests avoiding aggressive, prolonged passive stretching on the heavily used muscles. Instead, focus on mobility work and gentle massage to promote better recovery and reduce soreness.
A low GOWOD mobility score is an opportunity for progression, not a limitation. With consistent practice, athletes see an average of +18% improvement in 60 days. This article highlights the science of adaptation and how GOWOD's personalized approach helps unlock untapped potential for measurable performance gains.
Research shows that the ankle is the joint most affected by running, followed by the knee, and then the calves. Tightness or weakness in these areas can increase the likelihood of issues such as runner’s knee, shin splints, and Achilles tendon pain. That’s why a structured warm-up matters.
These movements focus on active mobility, muscle activation, and soft tissue release—exactly what you need before and after climbing.
Targeted mobility work can help reduce discomfort, restore flexibility, and support recovery. The GOWOD team has selected five expert-backed stretches designed to relieve forearm tension, improve wrist mobility, and protect your elbow from recurring strain.
These five expert-backed GOWOD stretches will help prepare your body for the effort ahead while also keeping you as comfortable as possible on the bike — even in a position that, let’s be honest, is anything but comfortable.
These five exercises will help you have a body ready for effort and prevent injuries. Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritized.
Learn 3 elite athlete habits: pre-training activation, structured recovery, and listening to your body. Discover how GOWOD helps you train smarter, prevent injuries, and enhance performance with pro-level routines.
Discover how gentle stretching before bed can improve your sleep and recovery. This article explains the science behind this practice and offers a simple routine, including the GOWOD "Sleep" protocol.
It’s often said that leg day is the most forgotten workout… but not for the purists!
Lower back issues are often the result of multiple factors, such as a stiff posterior chain, tight hip flexors, limited thoracic extension leading to compensations, and tense surrounding muscles that prevent this area from moving properly.
The best recovery exercises after a HYROX race mean making sure we target the main muscles used during your effort. And with HYROX being so demanding on the body, recovering better is key.
The best mobility exercises for golf mean preparing your body, mainly for rotational purposes, to handle repetitive impacts so you feel ready from the very first swing, while also reducing the risk of injury.
The best mobility exercises for running prepare your body, mainly the lower body, to handle repetitive impacts so you feel ready from the first stride and reduce the risk of injury.
In this article, we’ll take a scientific and practical look at the role of static stretching before training.
There is no doubt that the human body is designed to move.
Whether running is the entire workout or an element in a WOD, it is important to prepare the legs for this dynamic movement.
An often overlooked benefit of stretching is its positive impact on sleep.
Any person, pro athlete or not, goes through ups and downs when it comes to their mental health.
Though primarily a lower body movement, the back squat requires the engagement and coordination of many muscles throughout the body.
Many CrossFit athletes are all too familiar with the broad impact of shoulder mobility limitations.
Many athletes see overhead squats in the WOD and are suddenly contemplating taking an impromptu rest day.
Sufficient mobility in the barbell front rack position is necessary to perform weightlifting and barbell cycling as part of CrossFit.
It is hard to overestimate the importance of overhead mobility in CrossFit.
There is no one-size-fits-all approach to improving squat depth and mechanics. Rather, many factors must be evaluated and addressed.
In the sport of CrossFit®, ankle mobility is a frequent scapegoat for poor movement performance.
Anyone who has spent time in a CrossFit gym has likely seen, if not used, a foam roller.
Mobility and flexibility. If you have spent time in a CrossFit gym, odds are that you have heard these buzzwords thrown around liberally
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