28 Best Head-To-Toe Mobility Exercises for Beginners

Mobility exercises can help you move better, feel less stiff, and enhance your overall physical well-being. Imagine how much easier life would be if you could climb stairs, get seated, and easily play with your kids. Moving better allows you to perform daily tasks easily, improves your athletic performance, and reduces your risk of injury. This article highlights the significance of mobility exercises for beginners. For those of us who are new to this type of training, they can feel quite foreign. This blog will illustrate how mobility exercises can effortlessly improve your flexibility and range of motion. You'll be surprised at how quickly and efficiently they can enhance physical health.

Pliability’s mobility app is an excellent tool for helping you achieve your goals, such as improving your flexibility and range of motion, feeling less stiff, and enhancing your overall physical well-being. 

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What Is Mobility and Why Is It Important?

Mobility means moving naturally, with control but without noticeable effort, as your body seamlessly responds in time to your intentions. When you have good mobility, you should experience no strain or pain as you move through your day, such as during these everyday daily actions:

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• Bending to tie your shoes (which activates the hips and knees)
• Reaching for a glass on the highest shelf (which utilizes the shoulder joint and muscles)
• Walking up or down stairs (which requires healthy leg muscles and a full range of motion in the ankles)

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Mobility Components

Good mobility involves many components, including:

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• Muscle strength
• Flexibility
• Joint health
• Motor control
• Body awareness (a type of sensation called proprioception)
• Agility

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This makes sense; after all, mobility serves as the basis for everything you do.

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Mobility Benefits

“Having good mobility allows you to perform the movements and exercises that are a part of your daily life—and it can make you less likely to suffer certain injuries,” Peloton instructor Andy Speer says. “Mobility gives your body room to move.”

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The good news is that mobility is primarily a lifestyle choice. The key to increasing and maintaining good mobility is regular physical activity. That’s why children tend to have excellent mobility. You don’t have to do cartwheels to boost yours; instead, try mobility training.

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Mobility and Aging: Is There a Link?

While the old adage, “if you don’t use it, you lose it,” most certainly applies to mobility, it’s not just sitting still for too long or skipping a workout or three that makes you less nimble and free.

Muscle mass decline, reduced bone density, and slower nervous system responses are just a few of the natural, age-related changes that occur in the body and can affect how easily you move.

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Mobility Threats

On top of that, your mobility can be compromised by any of the oh-so-common chronic health conditions among Americans, such as:

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• Arthritis
• Diabetes
• High blood pressure
• Cardiovascular disease

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And your chances of being diagnosed with any of these increases as you age.

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Mobility Aging

It’s no wonder that pain, stiffness, and reduced range of motion occur more frequently with age. But you don’t have to succumb to these difficulties. You can lessen their impact with mobility training.

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What is a Mobility Workout?

Mobility training includes any exercises that improve mobility. Often mistaken for stretching, it is much more than this. It could include:

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• Dynamic stretching
• Yoga
• Agility exercises

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Myofascial releases and anything else that helps you move better and improves your range of motion. Flexibility and mobility go hand-in-hand, but they are not the same thing.

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Flexibility vs Mobility: What’s the Difference?

Flexibility and mobility are related, but they are not the same thing. Flexibility is the ability of a muscle or muscle group to lengthen and allow joints to move through their range of motion.

Mobility, on the other hand, refers to the ability to control movement within a joint’s range of motion actively. It’s a combination of flexibility and strength.

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Mobility Strength

A person may be able to passively move a joint through its full range of motion (possibly even with the help of a partner) and demonstrate excellent flexibility. It could be dangerous if they lack the strength to control that movement actively. 

They may be at risk for injury as they do their daily activities or return to a sport after an injury. Mobility training can help these people improve their joint strength and stability so they can safely control movement within the range of motion.

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Factors That Influence Flexibility

The following list includes a few of the factors that impact an individual's flexibility:

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• Genetics: Genes play a large role in an individual's natural flexibility.
• Age: Flexibility typically declines with age.
• Injury: Pain, scar tissue, etc., can limit the range of motion.
• Hormones: Pregnancy hormones can increase the elasticity of the connective tissue in the body.
• Gender: Females tend to be more flexible than males.

Factors That Influence Mobility

The following list includes a few of the factors that impact an individual's mobility:

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• Joint structure: Different types of joints allow for different movements.
• Age: Joint mobility typically declines with age.
• Soft tissue flexibility: Proper muscle elasticity, tendon, and ligament are essential for a full range of motion.
• Overall health: Certain health conditions can impact an individual's mobility.
• Fat/muscle mass: Excess fat or excess muscle can impact movement.

The Physiology of Flexibility and Mobility

Various receptors in the body provide almost instant feedback to the central nervous system (CNS). Before exploring how to improve flexibility and mobility, it's important to have a basic understanding of two receptors that work together to protect the muscle from injury.
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Muscle Spindles

Inside the muscle, there are sensory receptors called muscle spindles. They communicate changes in the muscle's length or rate of change and protect the muscles from stretching too far.

To simplify, when a muscle stretches, the muscle spindles send a message to the nervous system to contract the muscle to protect it from overstretching (this is also called the stretch reflex).
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Golgi Tendon Organ

Another important sensory receptor is the Golgi tendon organ (GTO). These receptors are located at the end of the muscle (near the tendon).

Opposite of muscle spindles, they sense changes in tension and the rate of tension in a muscle. When they sense tension, they cause the muscles to relax.
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Flexibility Exercises

You can use the physiology information to improve a client's flexibility in a couple of ways.
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Self-Myofascial Release (SMR)

Foam rolling or other types of SMR are great ways to reduce muscle tension and support greater flexibility.
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Mobility Tools

It's believed that when a client puts pressure on part of the muscle for a period (using the foam roller, trigger point ball, or something similar), receptors in the body respond by inhibiting the muscle spindle (helping the muscle relax).

You can learn more about foam rolling and SMR here.
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Static Stretching

Most people think of static stretching when they hear the word. However, static stretching can be incredibly effective at helping clients improve their flexibility. During a static stretch, the client stands (or sits) in one position while holding a stationary stretch for several seconds (e.g., hamstring stretch, quad stretch, etc.). 
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Static Stretching

Although there has been some variance, it's generally accepted that static stretching should be done slowly and consistently and held for 15-30 seconds. This helps train the muscle and connective tissue to adjust to the new length instead of trying to contract (via the stretch reflex).

There are several different types of stretching that can improve flexibility, not just those listed in this article. For more information on different types of stretching, check out this article.
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Mobility Exercises

In addition to increasing flexibility, dynamic stretching is an effective way to improve a client's mobility.
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Dynamic Stretching

This type of mobility exercise differs from what most people think of when they hear the word stretch. Dynamic stretches are active movements that allow the muscle tissue to warm up, stretch, and move the joints through the full range of motion.

A dynamic stretch should mimic the movements your client plans to perform or engage the muscles and joints used. A few examples of mobility exercises include:
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• The walking lunge
• High knees
• Hip circles

Related Reading
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• Ankle Mobility Exercises
• Knee Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• Thoracic Mobility Exercises
• How To Improve Flexibility
• Wrist Mobility Exercises
• Stretch Before Or After Workout
• Leg Mobility Exercises
• Best Stretching Routine
• Mobility Exercises For Athlete
• Lower Body Mobility Exercises
• Back Mobility Exercises

5 Benefits of Mobility Training

1. Improved Joint Health and Flexibility

Mobility exercises enhance joint health and flexibility. Regular mobility workouts promote:
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• Circulation
• Reduce stiffness
• Maintain the health of your joints
• Move more freely and comfortably

2. Enhanced Muscle Function and Performance

Mobility training improves muscle function and performance. These workouts optimize the muscles' length-tension relationships, helping you:
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• Build strength 
• Improve coordination and control

3. Reduced Risk of Injuries and Pain Relief

Mobility training reduces the risk of injuries and helps alleviate pain. Regular mobility routines minimize the risk of injury when combined with
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• Strength training 
• Conditioning

They also relieve chronic pain and discomfort, making daily life easier.
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4. Better Posture and Balance

Mobility workouts improve posture and balance. Many of these exercises target the core muscles, promoting better:
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• Stability
• Alignment

Maintaining good posture looks better and helps reduce the risk of developing musculoskeletal issues as you age.
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5. Increased Mind-Body Connection

Mobility training enhances your mind-body connection. Engaging in these exercises allows you to become more attuned to your body's:
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• Movements 
• Sensations

This heightened awareness improves your performance during exercise and carries over to everyday activities. 
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Performance-Focused Yoga App for Enhanced Mobility and Recovery

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance the range of motion

Pliability provides daily updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues if you're feeling limited by pain or your ability to move.
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Pliability Trial

Pliability aims to complement your existing fitness routine and help you move better. Sign up today for seven days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance the range of motion with our mobility app.
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28 Head-to-Toe Mobility Exercises for Beginners

Mobility training can help you move better, prevent injury, and boost athletic performance. It can also help relieve discomfort from stiffness and immobility. Here’s a list of exercises to help improve mobility in different areas of your body.
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Neck Mobility Exercises

1. Neck Tilt

If you’re hunched over your computer all day (or scrolling Instagram on your phone all day?), it’s time to pause and give your neck the care it deserves. Spine Health says poor, hunched posture results in recurring neck pain. This quick, simple neck flexion and extension exercise will help combat the strain.
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How to: 
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• Stand hip-width apart. 
• Roll your shoulders forward then back down, shoulder blades together. 
• Place both hands on your waist. 
• Inhale, tilt your head down and let your chin touch your chest. 
• Stay here for two cycles of breath. 
• Exhale, return to center. 
• Inhale, tilt your neck toward your right shoulder, leading with your ear. 
• Hold for a couple breaths. 
• Return to center. 
• Do the same steps for the other side. 
• Repeat for a couple more rounds. 
• Movement 

Tip: Listen to what your neck is telling you! If your body is restricting you from performing a particular movement, chances are, it’s protecting you from injury. If you’re in front of your desk, tilt that neck away! You don’t have to be standing to do this quick exercise.
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Shoulder Mobility Exercises

2. Standing or Sitting Arm Raise with Side Stretches

The shoulder is the most mobile joint in your body, making it more susceptible to injury. Whether you’re stepping away from your desk for a quick break or you’re about to jump into a low-impact workout, this stretch will get your shoulders ready. 
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How to:
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• Stand tall, and keep the four corners of your feet grounded. If you’re doing this seated, ensure both feet are on the ground, and you’re rooted through your hips. 
• Inhale, reach your hands up over your head, palms to touch. 
• Exhale, arms back down to your sides. 
• Repeat this three more times. 
• Follow the same steps but this time, when your arms are lifted in the air, grab your right wrist with your left hand, slowly pull your hand, and stretch to the left side.
• Do this for one cycle of breath. 
• Exhale, arms back to center. 
• Repeat the same steps on the other side, three times on each side movement.

Tip: Activate your glutes and core for more stability while doing the arm stretches.
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3. Shoulder CARs
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• Stand up tall in a balanced stance. 
• Raise one arm straight up with your palm facing in. 
• As you reach the top point (with your arm extended straight up), turn your palm away from yourself as much as mobility allows.
• Keep moving your arm through the range of motion until you reach the starting point. 
• Continue for 10 controlled reps, then switch arms.

4. Thoracic Extension on Foam Roller
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• Put the foam roller on the floor, then got down and pressed your midback into the tool so it was perpendicular to your body. 
• Raise your arms and join your hands behind your head. 
• Tuck in your elbows. 
• Using the foam roller as a hinge, extend your back through the limits of your mobility. Hold for 3 seconds, then return to the start. 
• Repeat for 10 total reps.

5. End Range Lift-Offs
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• Lie down on the floor with your chest on the ground and your neck in a neutral position (not looking up). 
• Your arms should be extended above your head in the 'Y' position, with your hands resting on the floor. 
• Raise your arms straight up off the floor, keeping them straight. 
• Hold for three seconds, then slowly lower down. 
• Repeat for 10 times.

6. Horizontal Ts
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• Get on the floor on your stomach, with your hands out to the sides, like a T. 
• Keep your hands in a 'thumbs up' position. 
• Squeeze your shoulder blades, lifting your hands off the floor. 
• Hold for 3 seconds, then lower down to the start. 
• Repeat for 10 reps.

7. ER (External Rotation) Lift-Offs
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• Get face down on the floor, bringing your arms into a goalpost position out to your sides. 
• Place a yoga block underneath one elbow. 
• Rotate that arm up to raise it off the block. 
• Hold for 3 seconds. 
• Repeat for 10 reps, then switch the block to the other arm for 10 reps.

Lower Back Mobility Exercises

8. Lumbar Rotation/Lumbar Windshield
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• Begin lying on your back with your knees bent together and your feet flat on the floor. 
• Slowly twist the lower spine so the knees drop to one side. 
• Stop when shoulders begin to lift from the ground. 
• Pause, then come back together center and repeat on the opposite side.

9. Prone Lumbar Twist/Scorpion
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• Begin lying on the ground face down with your forehand resting on the backs of your hands for support. 
• Keeping your torso connected to the floor, lift your right leg, crossing it over the left until your right foot taps the ground. 
• Pause. 
• Come back to the starting position, repeating on the opposite side. 
• Continue switching sides.

10. Squat with Thoracic Twist
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• Begin standing with feet at hips-width. 
• Bend your knees to lower down into a squat. 
• At the bottom of the movement, open your arms out wide, twisting your torso to the right as you lift your right arm straight up, following your hand with your eyes. 
• Come back through the center to twist to the left side, raising your left hand toward the ceiling.
• Repeat, switching sides.

Hip Mobility Exercises

11. Spider Lunge
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• Starting in plank position, bring your right foot outside your right hand. 
• Push your hips forward and squeeze the glute of the left leg. 
• Return the front foot to the starting position, and repeat on the opposite side.

12. Crescent Lunge
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• Place one knee on the ground and the other foot planted in front of me in a lunge. 
• Push your hips forward and squeeze the glute of the back leg. 
• For an extra stretch, raise the arm on the same side of the back leg and lean slightly inward to open up the hip even more. 
• Pause for a few seconds, and repeat on the other side.

13. World’s Greatest Stretch
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• Bring your right foot up from the plank position to place it outside your hand. 
• Squeeze your left glute and then drop your right elbow toward the ground, feeling the stretch on the back of the thigh. 
• Twist back through the center and rotate your torso to bring your right arm straight up to the ceiling, following your hand with your eyes. 
• Return the palm to the plank position and repeat on the opposite side.

14. Posterior Capsule Stretch
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• Begin on your hands and knees with knees under hips and palms under shoulders. 
• Cross one foot over the other and lean to the side, so you feel the stretch on the outside of your hip. 
• Return to the starting position and repeat on the opposite side.

15. Adductor Rocks/Inner Thigh Groin Stretch
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• Start on all fours with knees, hips, and palms in line with shoulders. 
• Extend one leg to the side with your foot flat on the ground and rock your hips backward so you feel the stretch on the inside of your thigh and inner groin. 
• Return knee to the starting position, then repeat on the opposite side.

16. Cossack Squat
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• Stand with feet wider than shoulder-width apart, toes turned slightly out, and arms straight out in front of your chest. 
• Shift weight onto your right side as you sit back into your hips. Bend your right knee to lower into a squat until your right thigh is parallel with the floor or deeper. 
• Keep the left leg fully extended to the side, with the heel planted. The toes will pivot to point up. 
• Keep your chest lifted and your right heel flat on the floor. 
• Press through your right foot to return to standing, and repeat on the opposite side.

17. 90-90 Stretch
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• Begin sitting with one leg bent in front of your body at a 90-degree angle with your shin parallel front. 
• Bend your back leg into the same 90-degree angle behind you so your knee aligns with your hip.
• Pivot, reverse the shape, lifting your knees and dropping them to the other side. 
• Brace your core and push through the floor to lift your hips, squeezing your glutes at the top. 
• Slowly sit back down, maintain a 90-90 shape with both legs, and pivot to repeat on the opposite side, lifting hips at the end.

Ankle Mobility Exercises

18. Standing Calf Raise

Cleveland Clinic says your calf muscles work with other lower leg muscles to help you move your feet. This exercise promotes ankle stability and calf strength.

How To:
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• Stand on your mat, feet hip-width apart, toes pointing forward. 
• Hands on your waist or alongside your body. 
• Pull your belly into your spine. Inhale, slowly raise your heels while pressing the ball joints of your toes against the ground. 
• Keep your knees extended with a slight bend, not locked. 
• Exhale, lower your heels back down.
• Repeat six times.

Stability Support

Movement Tip: If stability is an issue, use a wall or a chair to support yourself. 
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19. Toe Raise

Tired and unhappy feet? It’s easy to forget about the bottom of your feet and your toes but they play a vital role in getting you from one place to another throughout your day. Give them the love and attention they deserve with this final mobility exercise. 

How To: 
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• Stand tall, feet hip-width apart, arms along the sides of your body, palms facing forward. Inhale, lift your toes at once and press your heels down the mat. 
• Exhale and slowly press each of your toes back to the ground, beginning with the pinky toes and ending with the big toes. 
• Do this for a total of six rounds. 

Balance Focus

Movement Tips: If you are experiencing balance difficulties, use a chair or do this while facing the wall. Push both hands against it to serve as support. 
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Mobility Exercises for Joints

20. Child’s Pose to Downward-Facing Dog
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• Kneel on the floor and lower your hips toward your heels.
• Now, let your torso fall over your knees, and your head fall between your arms as you reach your arms forward onto the floor. 
• This is Child’s pose. 
• Hold for a few deep breaths. 
• Come into tabletop position, shifting weight forward until shoulders are over wrists, hips over knees. 
• Flip your toes under and push your feet through the floor. Extend your arms so your hips lift, your chest pushes through your arms, and your legs straighten. (Your body will form a triangle with the ground.) 
• Lengthening through the torso, take a few deep breaths and slowly release the knees to the floor, untucking the toes and moving back into Child’s pose. 
• Repeat three times total, taking three to four deep breaths per move, Cervantes says.

21. Frog Pose to Deep Squat
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• Stand with feet slightly wider than shoulders; toes turned out for this exercise.
• Sit back and lower your body until your thighs parallel the floor (or as close as you can get to parallel). 
• Please hold here for a second before shifting your weight forward and placing your hands on the floor in front of me. 
• Spread your knees farther apart as you lower yourself, bringing your chest to the floor if possible. (If the stretch in the inner thighs and groin is too intense, you can support yourself as needed with your arms.) 
• Hold briefly before pushing back to that deep squat with toes turned out. 
• Moving slowly, stand. 
• Repeat 8 to 12 times.

22. Chest and Shoulder Opener
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• Face up on the floor with a dumbbell or kettlebell in your right hand (or use a soup can if you don’t have strength equipment or find the weights too heavy). 
• Extend your right arm above your chest and left arm overhead, resting on the floor by your ear. 
• Bend your right leg, placing your right foot on the floor next to your left knee. 
• Roll onto your left shoulder, letting your right knee fall to the floor. 
• Now, extend your right leg onto the floor, slowly roll your hips forward, and then return to the position with your right knee bent and your arm extended overhead. 
• Repeat 8 to 12 times.
• Carefully roll onto your back, hold weight into your chest to give your arms a break, and switch sides, repeating on the other side. 

23. Hitchhiker
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• Rhodes suggests getting on the floor with hands and knees in a tabletop position, wrists below shoulders, and knees below hips. 
• Form your right hand into a fist, thumb pointing up in the hitchhiker position, and lift your right arm in front of me to shoulder height. 
• Lower to start and repeat 8 to 12 times. 
• Switch sides and repeat.

24. Hamstring and Hip Opener
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• Kneel on the floor with knees about hip-width apart. 
• Step your right foot forward so your right knee is over your right ankle and your right thigh is parallel to the floor. 
• With your arms to sides or hands on hips, shift weight back as you lean from hips over your right foot, allowing your right toes to come up. (If you need some balance, you can place your hands on the floor.) 
• Release to start and repeat 8 to 12 times. 
• Switch sides and repeat. 

25. Big Toe Mobilization

The big toe may seem like a small joint that doesn't matter much in the grand scheme of things, but it plays a significant role in the mobility of your lower body, making this move a great mobility exercise for beginners.

"Your big toe needs to extend upward in order to lunge, walk, run and kneel," Yuen says. "If your big toe is unable to bend, your ankle, knee and hip have to compensate." Everything from your torso down through your hips, knees, and feet is connected in a chain, so when one part of the chain is off, it can mess with other parts. 
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Foot Mobility

While mobilizing this joint can be beneficial for everyone, Yuen says it can be beneficial if you have issues with your plantar fascia and/or Achilles tendon:
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• Time 1 Min Region 
• Lower Body 
• Start in a half-kneeling position. 
• Place your hands on the floor on either side of your front foot. 
• Slowly shift your weight forward so it goes into the front foot, the big toe in particular. 
• Slowly shift back towards your back foot, keeping the front foot fully planted on the floor. 
• Do this movement for 1 to 2 minutes. 
• Repeat on the other side.

Related Reading

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• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

A Full-Body Mobility Routine That Takes Just 19 Minutes

Warm-Up: Dynamic Stretching (5 Minutes)

Before you get into the routine, it's good to warm up your body with some dynamic stretching. This helps increase muscle blood flow and prepare your body for movement. 
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• Arm Circles: Stand with your feet hip-width apart and extend your arms to the sides. Make small circles with your arms, gradually increasing the size for 1 minute.
• Leg Swings: Hold a sturdy support and swing one leg forward and backward, then side to side for one minute. Repeat with the other leg.
• Torso Twists: Stand with your feet shoulder-width apart and gently twist your torso from side to side for 1 minute.
• Neck Circles: Carefully rotate your neck in a circular motion, clockwise and counterclockwise, 30 seconds in each direction.

The 9-Minute Full-Body Mobility Circuit

This circuit targets different areas of your body with simple yet effective exercises. Practice each movement for 1 minute before moving to the next one.
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Upper Body Movements
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• Shoulder Rolls: Stand with your arms relaxed at your sides and roll your shoulders forward and backward.  
• Arm Swings: Extend your arms straight before you and swing them backward and forward. 
• Neck Tilts: Gently tilt your head to the left and right, stretching your neck muscles.

Core and Back Movements
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• Cat-Cow Stretch: On the floor on hands and knees, arch your back upward (cat) and then arch it downward (cow). Repeat slowly with the breath.
• Plank Twists: Start in a plank position and rotate your hips to one side and then the other.
• Child's Pose: Kneel on the floor with big toes together and knees wide. Sit back on the heels and stretch the arms forward for a gentle back and shoulder stretch.

Lower Body Movements
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• Hip Circles: Stand with hands on the hips and rotate the hips in a circular motion.
• Ankle Circles: Sit on the floor with legs extended and rotate ankles in both directions.
• Toe Touches: While standing, bend at the waist and reach for the toes to stretch the hamstrings.

Cool-Down: Static Stretching and Breathing Techniques (5 Minutes)
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After the circuit, take 5 minutes to cool down with static stretching and deep breathing:
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• Quad Stretch: Stand and gently pull one heel toward the glutes to stretch the quadriceps. Repeat on the other side. 
• Hamstring Stretch: Sit on the floor with one leg extended and the other bent. Reach for the toes to stretch your hamstrings. Repeat on the other side.  
• Calf Stretch: Stand facing a wall, place one foot behind you, and press the heel into the ground to stretch the calf muscle. Repeat on the other side.  
• Deep Breathing: Finish with a few moments of deep breathing to relax both body and mind. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth.

How Much Mobility Work Do You Need?

The frequency of mobility training will depend on several factors, including your:
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• Current fitness level
• Fitness goals
• Dealing with an injury or any problem areas

A general guideline is to include some mobility work every day.
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Mobility Frequency

“It’s more beneficial to practice mobility five times a week, for 5 to 10 minutes each time, than it is to do an hour-long session once a week,” Andy says. 
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Mobility Progression

You might do 5 to 10 minutes of mobility training daily and make two or three days a more extended practice, like 15 to 30 minutes. It will have you feeling great and moving well.”

You might start with a few times a week and build up. Ideally, you’ll want to include some mobility training every day.
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Start Slow and Focus On Quality 

Regarding mobility training, the general rule is to do it as often as you need to, but to begin slowly, working on just one or two areas of the body. Maybe that’s your shoulders and spine or your knees and ankles.

But it’s essential to focus on quality over quantity when it comes to mobility exercises. Start by doing fewer exercises and concentrating on using proper form. Don’t rush through the exercise setlist. As always, you should listen to your body and modify or skip anything that causes pain.
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Consistency is Key

“Consistency is key,” Andy explains. “Do it however it best fits into your life. If stacking mobility training with your other workouts is best for your schedule, then do that. Doing the longer mobility classes on days between more intense pieces of training will help your recovery between workouts.”
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Mobility Workout Alternatives

Yoga and Pilates: Seeking Balance and Flexibility for Mobility

Yoga and Pilates enhance mobility by emphasizing strength, flexibility, and balance. Both practices contain various exercises and poses that target different muscle groups, helping improve your overall balance and stability, which can positively affect your coordination and mobility.

Yoga and Pilates can both help relieve tension in the body, improving range of motion and functionality. You can get started with either practice by taking a class in your community or following along with an online video at home.
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Swimming and Aquatic Exercises: Gentle Movements for Improved Mobility

Mobility exercises can be challenging on the body, especially if you start with a limited range of motion. Swimming and aquatic exercises are gentle on your joints while providing an excellent workout.

Water's buoyancy allows for smooth movements, making it an excellent, low-impact choice for enhancing joint mobility. You can start with aquatic exercises by walking or jogging in the shallow end of a pool or taking a water aerobics class. Swimming laps can also boost your mobility while improving your cardiovascular fitness.
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Functional Movement Training: Real-Life Mobility Exercises for All Levels

Functional movement training focuses on improving your ability to perform daily activities efficiently by incorporating mobility exercises into everyday movement patterns. Exercises like squatting, lifting, and balancing are all examples of functional movement training.

Incorporating functional movement exercises into your daily life can seamlessly weave mobility training into your routine. Adding a short, simple mobility routine can significantly impact your overall health and fitness.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
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• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better.

Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.
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