✅ Simple Mobility Exercises to Improve Flexibility & Movement

Mobile Physiotherapy Clinic

Feeling tight or stiff? This beginner-friendly mobility routine from Mobile Physio is perfect to loosen up your joints, improve flexibility, and reduce body stiffness — all in under 10 minutes! 🧘‍♂️  No equipment needed. Ideal for all ages and fitness levels!  ✅ Exercises Included: • Neck Tilts & Shoulder Rolls • Cat-Cow Stretch • 90/90 Hip Switches • Ankle Rockers • Marching on Spot • Forward Fold Cool Down  Do this simple routine daily to move better, feel better, and live pain-free!  👉 Follow Mobile Physio for more helpful physiotherapy-based workouts and wellness tips.  #MobilityForBeginners #StretchRoutine #FullBodyMobility #PhysioExercises #MobilePhysio #MobilePhysiotherapy

Transcript

00:00Welcome to Mobile Physio. If you're feeling stiff, tight, or just getting started with movement,

00:06you're in the right place. Today, I'll guide you through a gentle, full-body mobility routine for

00:12beginners that's safe, simple, and effective. Let's start with a quick warm-up to get the

00:17joints moving. Neck tilts, slowly tilt your head toward one shoulder, bringing your ear close

00:23without lifting the opposite shoulder. Hold for a few seconds, then switch sides, neck turns,

00:30gently turn your head to one side as if looking over your shoulder. Hold briefly, then return to

00:35center and repeat on the other side. Wrist rolls, extend your arms and slowly rotate your wrists in

00:41circles, 10 times in each direction. Improves wrist flexibility and joint health, great for those on

00:47computers often. Wall slides, stand with your back and arms against a wall, then slowly slide your

00:53arms up and down like making a goalpost. Opens up tight chest and strengthens upper back. Deep squat,

00:58hold onto a doorframe or sturdy surface and lower into a deep squat. Hold for 10 to 30 seconds,

01:05opens hips, ankles, and strengthens posture muscles. Heel raises, stand with feet hip-width apart and

01:11slowly lift your heels off the ground, then lower, improves ankle mobility and calf strength.

01:16Marching, stand tall and lift your knees one at a time as if marching, swinging your arms naturally.

01:21Keep a steady rhythm for 30 to 60 seconds. Shoulder rolls, big circles here to open the

01:28upper body. 10 times forward, 10 times backward, cat-cow stretch, round your back like a cat,

01:35then arch like a cow. This is perfect for spinal mobility. 10 repetition, thoracic rotations,

01:43this helps loosen up the mid-back, especially helpful if you sit a lot.

01:46Eight repetition per side, ankle pumps, while sitting or lying down, flex and point your feet

01:53up and down. This simple move promotes ankle mobility and improves circulation. Standing

01:59arms circles, stand tall and move with control. This activates the shoulders and posture muscles.

02:0610 forward, 10 backward, forward fold with soft knees, relax your spine and breathe into the stretch.

02:12Hold 20 second, standing chest opener stretch, stand tall, feet shoulder width apart,

02:18clasp hands behind your back, straighten arms, pull shoulders back, lift hands slightly and open

02:23chest. Hold 20 to 30 seconds, repeat 2 to 3 times. Awesome work. These movements are perfect to do

02:31daily or as a warm-up before workouts. If you found this helpful, give it a thumbs up and subscribe to

02:37Mobile Physio for more beginner-friendly exercises and expert tips to move better every day.

02:4210 Q&A to 11 before coaching

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