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Guide · Mobility · 6 min read

Mobility exercises

Eight gentle mobility exercises for your hips, spine and shoulders, and a 10-minute routine to help you move more freely every day.

Woman doing a lunge stretch on a mat

Why it works

Mobility is your ability to move a joint through its full, comfortable range. Long hours of sitting tend to stiffen hips, upper back and shoulders, which can make everyday movements and exercise feel harder.

Moving each joint gently through its range most days keeps it supple. Unlike long static stretches, mobility work is active: you move in and out of positions with control.

Safety first

  • Move slowly and stay within a comfortable range. Mild stretch is fine; pain is not.
  • Breathe slowly and steadily.
  • If you have had a joint replacement or recent surgery, follow your surgeon or physiotherapist's advice on which movements to avoid.
  • Use a chair or wall for support when balancing.

The 8 exercises

  1. 1

    Cat-cow

    Spine
    1. On hands and knees, breathe in and let your belly drop as you look up.
    2. Breathe out and round your back up towards the ceiling.
    3. Flow slowly between the two.
    How much
    8–10 slow reps
    Easier
    Do it seated with hands on your knees.
    Harder
    Pause in each position.
  2. 2

    Thread the needle

    Upper back
    1. On hands and knees, reach one arm under your body.
    2. Rotate to look under your armpit.
    3. Then reach the arm up to the ceiling. Switch sides.
    How much
    6 each side
    Easier
    Smaller rotation.
    Harder
    Hold for two breaths at each end.
  3. 3

    World's greatest stretch

    Hips & spine
    1. Step into a long lunge, hands on the floor inside your front foot.
    2. Rotate and reach your inside arm to the ceiling.
    3. Return and switch sides.
    How much
    4 each side
    Easier
    Back knee down.
    Harder
    Hold each rotation.
  4. 4

    Hip circles

    Hips
    1. Stand holding a chair.
    2. Lift one knee and draw a slow circle out to the side and back.
    3. Reverse, then switch legs.
    How much
    5 each direction, each leg
    Easier
    Smaller circles.
    Harder
    No hand support.
  5. 5

    90/90 hip switch

    Hip rotation
    1. Sit with both knees bent at 90 degrees, one in front, one to the side.
    2. Rotate both knees to the other side.
    3. Keep your chest tall.
    How much
    8 switches
    Easier
    Lean back on your hands.
    Harder
    Hands off the floor.
  6. 6

    Shoulder wall slide

    Shoulders
    1. Stand with your back against a wall, arms in a goalpost shape.
    2. Slide your arms up the wall, keeping contact.
    3. Slide back down.
    How much
    8–10
    Easier
    Smaller range.
    Harder
    Hold at the top.
  7. 7

    Ankle rocks

    Ankles
    1. Stand facing a wall, one foot forward.
    2. Rock your knee towards the wall, heel down.
    3. Rock back.
    How much
    10 each leg
    Easier
    Hold the wall.
    Harder
    Move your foot further back.
  8. 8

    Child's pose to cobra

    Spine flexion & extension
    1. From hands and knees, sit back towards your heels.
    2. Slide forward and gently lift your chest into a small cobra.
    3. Flow back.
    How much
    6 slow reps
    Easier
    Smaller cobra.
    Harder
    Pause in each position.

The routine

Do this every morning or after sitting for a long time. Move slowly and breathe.

PartExercisesTime
SpineCat-cow, thread the needle, child's pose to cobra4 min
HipsWorld's greatest stretch, hip circles, 90/90 switch4 min
Shoulders & anklesWall slides, ankle rocks2 min

How often

Short mobility sessions work best daily or on most days. Even 5–10 minutes helps.

Use them as a warm-up before workouts too.

Want a plan that does this for you?

Train at Home includes Morning Mobility, Stretch for Stiff Bodies, Full Body Stretch, Chair Stretch & Mobility and a Move Freely plan.

Coming soon to theApp Store

Frequently asked questions

What is the difference between mobility and flexibility?

Flexibility is how far a muscle can stretch. Mobility is how well you can actively move a joint through its range with control.

How often should I do mobility exercises?

Daily or on most days, even for 5–10 minutes.

Can I do mobility exercises in a chair?

Yes. Seated spinal twists, shoulder rolls, ankle circles and seated cat-cow all improve mobility from a chair.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

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