Wrist-strengthening mobility routine using zero equipment.

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James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretch™ Mobility instructor in New York City.
Follow James on Instagram: https://www.instagram.com/chungychung/

Are you on your feet all day? Maybe you have been doing a ton of at-home shoeless workouts? In either scenario, this is the video you can do every day to improve ankle mobility and stability.

Equipment needed: pillow or yoga block (optional)

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James Chung, CSCS: James is a Doctor of Physical T...

Beginner-friendly, guided hamstring mobility routine completed in the seated position.

Equipment needed: chair or bench

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Dr. James Chung, DPT: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretch™ Mobility instructor in New York City...

Quick, seated mobility routine with lower and middle back exercises. This is the perfect class to do after sitting at a desk all day.

Instructor: Dr. James Chung, DPT

Equipment needed: chair

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James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength training speci...

Beginner-friendly shoulder mobility using zero equipment.

Highlighted exercises: scapular CARs (controlled articular rotations) shoulder CARs, shoulder external rotation drills

Equipment needed: none

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James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength train...

IT Band and hip mobility stretch class using the two best hip stretches, as taught by a physical therapist.

Equipment needed: chair or bench and a towel

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James Chung, CSCS: James, Doctor of Physical Therapy, is a rehabilitation and strength training specialist and certified Kinstretch™ Mobili...

ABOUT: If you are looking for a daily routine that will increase the range of motion of head-to-toe joints, then you have landed in the right place. Join Dr. James Chung for an everyday CARs (controlled articular rotations) routine.

CLASS STRUCTURE: Begin with standing exercises before moving do...

Ease into this challenging full-body mobility routine using bodyweight and resistance bands. Targets the shoulders, hips, and hamstrings.

- Highlighted exercises: banded leg-lowers, prone angels, standing abduction
- Pregnancy-friendly (modify prone exercises as needed)
- No music

Intensity sco...

Quick, guided foam rolling class to prepare the body for a workout. Foam rolling followed by a few dynamic warm-up stretches.

Equipment needed: foam roller

Full body, energizing warm-up using bodyweight only. Start with standing exercises before moving down to the mat for two core exercises.

- Highlighted exercises: windmill, hacky sack, leg lowers

Equipment needed: none

Curious about how to use your massage gun? Use this video before or after a workout. Heck! You can even use this video in the middle of the day because you want to.

Equipment needed: massage gun (Charlee is using a Theragun)

Feeling creaky in the AM or looking for a cool-down pre-sleep? Push play on this follow-along stretch routine to start (or end) your day.

Equipment needed: none

This is a quick stretch routine you can do after a long travel adventure or after sitting at the desk all day.

Equipment needed: elevated surface (chair or side of the bed)

Spicy lower body mobility routine using a tennis ball to help release tight muscles via myofascial release. The focus is predominantly on the glute medius and TFL muscles.

Intensity: 4/5

Equipment needed: tennis ball or massage ball

LEVEL: Beginner-friendly
SWEAT SCORE: 3/5

ABOUT: Follow-along foam roller stretch class that hits all the major muscle groups: quads, hamstrings, glutes, calves, upper back, lats, and more.

EQUIPMENT: foam roller

Guided foam rolling stretch class. Class structure: full body guided foam rolling, mobility, and stretching to end.

Equipment needed: foam roller

Quick and effective standing ankle mobility routine using a wall. Yoga block optional.

ABOUT: Soothing upper body stretch routine targeting the shoulders, upper back, and neck. Mobility exercises followed by static stretches.

HIGHLIGHTED STRETCHES: Elevated thoracic extension, Y- and T-raises, neck stretch

EQUIPMENT: Elevated surface

*Reshoot: This workout was refreshed with an...

Quick stretch class focusing on just the hamstrings using a yoga strap.

Intensity: 2/5

*Reshoot: This workout was refreshed with an updated recording in September 2023. The title of the class was not changed.

Soothing lower body stretch class using bodyweight only. Muscles targeted: inner thighs, outer hips, lower back, hamstrings.

*Reshoot: This workout was refreshed with an updated recording in January 2023. The title of the class was not changed.

Soothing stretch session focusing on the hips. Class structure: ten unique stretches held for 1-2 minutes each.

- Highlighted stretches: recline pigeon, lying 90-90, prone crossover, inner-thigh stretch
- No music

Equipment needed: wall or elevates surface (optional)

ABOUT: Yummy hip stretch targeting the IT band. Each stretch is held up to two minutes.

HIGHLIGHTED STRETCHES: 90-90, 1/2 frogger stretch, spinal twist variation

LEVEL: Intermediate
SWEAT SCORE: 3/5

ABOUT: Muscle-tension relieving stretch class using a tennis ball. Begin with tennis ball releases and move into mobility exercises.

EQUIPMENT: tennis ball (or massage ball)

A soothing hip-focused mobility and stretch class that is great before or after any workout.

- Highlighted exercises: 90-90, standing straddle, deep yogi squat

Intensity score: 2/5
Level: Beginner-friendly