Basic Mobility Exercises for EVERYONE

If you are like most Americans, you’ve likely felt stiff throughout the day with prolonged sitting or struggle to bend, reach overhead or overall struggle to move easily. Most of what we do every day, ALL-DAY requires forward reach as we are bipedal humans, everything is usually forward dominant. Leading to rounded shoulders, slouched posture, forward head carriage which all leads to decreased mobility and eventually PAIN.

The good news is…. this can be corrected with SIMPLE mobility exercises that don’t even require experience or fancy equipment. Movement is key to our overall muskulosketel health. Strengthening can be just as key, but if we can’t move strengthening becomes more difficult, so it all starts with movement!

These mobility exercises are for beginners and are designed to help gently improve range of motion, while decreasing discomfort or pain while also at the same time strengthening the area around your joints! These mobility exercises can be the building blocks to improved mobility and increased strength.

Objectives:

·       Understand what is mobility training?

·       Learn mobility exercises to improve mobility

·       Learn ways to stay consistent with focusing on your mobility

What is Mobility Training?

Mobility is your body’s ability to move a joint through its full, natural range of motion. It is also important to have full mobility while also maintain control, coordination, and stability. Is mobility and flexibility the same? Nope! Mobility is more related to actively move your muscles and joints. Flexibility is more about how far your muscles can stretch passively. While flexibility is a component of mobility it’s just another piece of the puzzle.

Mobility training is NOT just about stretching. Mobility training includes components of strength, motor control and overall tissue health. It is used to promote proper movement under mechanical loading. It also is mean to support quick change of direction or even just providing simple movement task such as lifting your son or daughter from the floor.

Mobility training is NOT just for athletes, its for ALL OF US who wants to move and feel better.

Our goal is to provide you with simple mobility exercises to help you restore health joint function, decrease stiffness and help prevent injuries while supporting long-term physical function!

Mobility training doesn’t require special equipment or lots of time. In fact, it can be used as a great warm-up exercise prior to your workout to start increasing blood flow to the area and improving your joint mobility and stability as you get ready to train. Some stretches you can even do while relaxing at night watching TV.

Even just a few minutes a day over time, mobility exercises will help to restore mobility improving join function, reduce stiffness and change the way you feel while doing your everyday activities. These are also meant to support your other workout and fitness goals!

 

  1. Neck Rolls

How-to: Sit or stand comfortably. Drop your chin to your chest, then slowly roll your head in a full circle—first clockwise, then counterclockwise.

Why it helps: Gently releases tension in the neck and upper traps, improves cervical spine mobility, and counters screen-time stiffness.

Best for: Easing neck and shoulder tightness—great for anyone who works at a desk or spends time on devices.

2. Shoulder Rolls

How-to: Roll your shoulders forward in large circles for 10 reps, then reverse and roll backward for 10 more.

Why it helps: Loosens tight shoulders, encourages blood flow to the upper back, and supports better posture.

Best for: Resetting the upper body after sitting, driving, or carrying stress in the shoulders.

3. Cat-Cow Stretch

How-to: On your hands and knees, inhale as you arch your back (cow pose), lifting your chest and tailbone. Exhale as you round your spine (cat pose), drawing your belly in. Continue for 1–2 minutes.

Why it helps: Mobilizes the spine, activates the core, and promotes mindful breathing.

Best for: Warming up the body gently and creating more fluid motion in the back.

4. Hip Circles

How-to: Stand with your feet hip-width apart and hands on your hips. Make big, slow circles with your hips—5 times each direction.

Why it helps: Improves hip joint mobility and control, which is crucial for walking, squatting, and standing comfortably.

Best for: Anyone looking to loosen up tight hips from sitting or inactivity.

5. Seated Forward Fold

How-to: Sit on the floor with legs extended in front of you. Hinge at your hips and reach toward your feet, ankles, or shins. Hold for 30–60 seconds while taking slow, steady breaths.

Why it helps: Gently stretches the hamstrings, calves, and lower back while calming the nervous system.

Best for: Building hamstring mobility and releasing postural tension—especially in the evenings or after a workout.

6. Ankle Circles

How-to: Sit or lie down and extend one leg. Rotate your foot in slow, controlled circles—5–10 reps each direction. Repeat on the other side.

Why it helps: Enhances ankle joint mobility, improves circulation, and supports balance.

Best for: Beginners, older adults, and anyone who walks or stands throughout the day.

 

Staying consistent especially when first starting out with mobility training is key! With some of these you may see immediate results, while others may take time.  Again, consistency is key! These 6 exercises are just meant to be building blocks or the foundation, as you gain mobility dive into more complex mobility exercises…. But for now:

  • Set a regular time: Start with 5–10 minutes in the morning or before bed or before your normal work out.

  • Pair with habits: Do a few moves during screen time or after your workout.

  • Modify as needed: Listen to your body and adjust movements to match your current abilities.

  • Stay curious: Explore new moves and challenge yourself gradually.

  • Celebrate small wins: Noticing less stiffness or better posture? That’s progress!