Mobility — Supple Leopard crib sheet
Kelly Starrett’s method, boiled down for your usual tight spots. Test the position first (squat, reach overhead), mobilize ~2 min per side, breathe slow, then re-test. Ease off anything sharp — dull pressure and tissue tension are the target, not pain. This is a crib sheet, not medical advice.
Feet
Lacrosse / mobility ball
Stand and roll the arch from heel to the ball of the foot. Pause on tender knots and curl/extend the toes to floss the tissue under pressure.
1–2 min/foot · before squats & deadlifts
Watch ▸Ankles
Band + wall (banded distraction)
Loop a band low on the front of the ankle, step out to tension. Heel stays down, drive the knee forward past the toes; 10 slow reps, then hold the end range. Add a calf smash if still stiff.
2 min/side · unlocks squat depth
Watch ▸Calves
Foam roller / ball smash
Roll from behind the knee down to the Achilles — gastroc then soleus. Cross the other leg on top for pressure and pump the ankle (point/flex) on hot spots.
1–2 min/side
Watch ▸Quads
Roller + couch stretch
Face-down, roll the front of the thigh hip-to-knee; pause on a tender spot and bend/straighten the knee to floss. Then couch stretch: rear shin up a wall, front foot planted, squeeze the glute and stay tall.
roll 1 min + couch 2 min/side
Watch ▸Hamstrings
Ball on bench + banded floss
Sit tall with a ball under the hamstring on a bench; extend the knee to floss the tissue across the pressure. Or elevate the heel and hinge (RDL-style) to load the muscle into length.
2 min/side
Watch ▸Low back
Fix it upstream — don’t smash the spine
Lumbar pain is usually locked hips + stiff t-spine. Side-lying, sink a ball into the QL just outside the spine; then open the hip flexors (couch stretch) and mobilize the t-spine below. Breathe into a gentle posterior pelvic tilt.
QL 2 min/side · never grind the spine itself
Watch ▸Upper back (t-spine)
Foam roller + peanut
Roller across the mid-back, hands cradling the head; extend back over the roller segment by segment. Then a “peanut” (two balls taped) either side of the spine — pause and sweep the arms overhead.
2 min · opens the overhead position
Watch ▸Neck
Ball on wall — light pressure
Ball into the upper traps / levator (top of the shoulder blade up toward the neck) against a wall; slow head nods and turns to floss. Sub-occipital release: lie down with a ball at the base of the skull. Keep it gentle.
1–2 min/side · never on the front/sides of the throat
Watch ▸Rotator cuff / shoulder
Band overhead + posterior ball
Hang from a band overhead and rotate to open the joint capsule. Then a ball on the wall into the back of the shoulder (infraspinatus/teres); bring the arm across the body to floss. Light sleeper stretch if needed.
2 min/side · before pressing
Watch ▸Forearms
Table smash
Forearm flat on a table; roll a ball (or your opposite elbow) along the flexors and extensors. Open and close the fist to floss the tissue. Great after heavy pulls to spare the elbow.
1–2 min/side
Watch ▸Hands
Ball roll + spread
Roll a ball into the palm and the meat of the thumb; pin a knuckle and spread the fingers wide. Finish by stretching the wrist into full flexion and extension.
1 min/hand · undoes grip fatigue
Watch ▸