Full Body Mobility Exercises – Daily Routine to Stay Flexible & Pain-Free - video Dailymotion

Mobile Physiotherapy Clinic

Welcome to Mobile Physio! This full-body mobility routine is designed to help you move better, reduce stiffness, and improve flexibility from head to toe.  Whether you’re recovering from injury, sitting too much, or simply want to stay active—this session is for you! No equipment needed, beginner-friendly, and perfect for daily use.  ✅ Loosen tight muscles ✅ Improve joint mobility ✅ Boost circulation ✅ Prevent injury  🎥 What’s inside: • Neck & shoulder stretches • Hip openers & spinal movements • Deep squat hold, lunges, twists • Relaxing cooldown poses  Do this 10-minute flow daily and feel the difference in your movement and energy.  📲 Follow Mobile Physio for more expert-guided exercises and rehab-friendly routines.  #Mobility #FullBodyExercise #Stretching #Physiotherapy #MobilePhysio #DailyMovement

Transcript

00:00Hey everyone! Welcome back to Mobile Physio, your go-to channel for expert physio advice

00:05and simple routines to keep you moving better every day. Today, I'm going to take you through

00:10a full-body mobility routine that you can do anywhere, no equipment needed. Perfect for

00:15morning stiffness, pre-workout warm-up, or just to stay pain-free and flexible.

00:20Let's jump right in, warm-up, start with a gentle warm-up to loosen your joints and increase blood

00:25flow. Neck rolls, sit or stand tall, relax your shoulders, and slowly drop your chin toward your

00:32chest. Gently rotate your head in a circular motion to the right, then to the left. Keep the movement

00:37slow and controlled. Do four to five rolls each side. Shoulder rolls, stand or sit upright with arms

00:44relaxed by your sides. Slowly roll your shoulders up, back, and down in a circular motion. Repeat 10

00:50times, then reverse direction for another 10 rolls. Hip circles, stand with your feet

00:55shoulder-width apart and hands on your hips. Rotate your hips in a big circular motion, forward,

01:01to the side, back, and around. Do 10 slow circles in one direction, then switch directions.

01:08Arm swings, stand tall with your arms at your sides and feet hip. Width apart, swing both arms forward

01:15and backward in a controlled, rhythmic motion. Continue for 15 to 30 seconds to loosen up the shoulders

01:20and chest. Main exercises, cat-cow stretch. Start on your hands and knees with your wrists under

01:27shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone,

01:32then exhale as you round your spine and tuck your chin. Move slowly between the two positions for 8 to

01:3710 reps, sinking with your breath. World's greatest stretch. Step into a deep lunge with one foot forward

01:43and place both hands on the ground inside the front foot. Rotate your torso and reach the same side arm

01:49toward the ceiling, then return and switch sides. Hold each stretch for a few seconds and repeat 4 to 5

01:56times per side. Deep squat hold, stand with feet slightly wider than hip width. Toes slightly turned

02:02out, and lower into a deep squat. Keep your chest up, heels flat on the ground, and elbows pressing gently

02:08against your knees. Hold the position for 30 to 60 seconds while breathing deeply. Lunge with thoracic

02:14twist. Step forward into a lunge position with your back knee off the ground. Place your opposite hand

02:19on the floor and rotate your torso, reaching the other arm up toward the ceiling. Hold for a few seconds.

02:24Return to center, and repeat on the other side. Standing forward fold to overhead reach. Stand tall,

02:31then hinge at your hips to slowly fold forward, reaching toward your toes. Engage your core and slowly rise up,

02:37sweeping your arms overhead for a full body stretch. Repeat the movement smoothly for 8 to 10 reps,

02:44sinking with your breath, cool down. Let's finish with a relaxing cool down to reset your body,

02:50child's pose, kneel on the floor, sit back on your heels, and stretch your arms forward as you lower

02:55your chest toward the ground. Let your forehead rest on the mat and relax your shoulders and back.

03:00Hold the pose for 30 to 60 seconds, breathing deeply throughout, seated neck stretch, sit tall in a

03:06chair with shoulders relaxed and back straight. Gently tilt your head to one side, bringing your

03:11ear toward your shoulder. Use your hand for a light stretch and hold for 15 to 30 seconds on each side.

03:18Wrist circles. Extend your arms in front of you with elbows slightly bent. Make slow,

03:23controlled circles with your wrists. First clockwise. Then counterclockwise. Repeat 10 to 15 times in each

03:30direction to improve mobility and reduce stiffness. And that's it. Just 10 minutes a day to move better,

03:36feel better, and prevent injury. If you found this helpful, hit that like button, subscribe to Mobile

03:42Physio, and tap the bell so you never miss a new video. Let us know in the comments which area of

03:47your body feels tight. We'd love to create a routine just for you.

Full Body Mobility Exercises – Daily Routine to Stay Flexible & Pain-Free

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