Full body · 6¾ min

Full Body Mobility Routine

A broad reset for days when stiffness isn't limited to one area, moving from the shoulders and spine down through the hips and legs. About seven minutes.

6¾ min
10 exercises
Needs a wall

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1
Arm Circles
30s
Make big controlled circles with the arms forward then back.
How to do it
1. Stand tall with feet about shoulder-width apart. Extend both arms out to the sides at shoulder height, with elbows straight and hands relaxed.
2. Begin smooth forward circles from the shoulders: move your hands forward and down, then continue around. Start small and gradually make the circles larger within a comfortable range; keep your torso steady.
3. Continue the same circle by sweeping the arms back and up, then around to the front again. Reverse direction when comfortable. Keep moving smoothly, with a relaxed neck.
Why it matters
Move your shoulders through controlled circles before upper-body activity.
How it should feel
Smooth shoulder movement with gentle work in the arms and a relaxed neck.
Make it easier or harder
EasierCircle one arm. Keep the circle small and the shoulder relaxed.
2
Dynamic Side Bends
30s
Move smoothly side to side through a standing side bend.
How to do it
1. Stand tall with feet hip-width apart. Raise both arms overhead with palms facing each other, keeping your knees soft and ribs controlled.
2. Bend gently to your right through the waist and ribs. Keep both feet flat, hips steady and chest facing forward; use a comfortable range.
3. Return upright, then bend gently to your left with both arms overhead. Continue alternating through centre, without bouncing or forcing the range.
Why it matters
Explore gentle side bending through the ribs and waist.
How it should feel
A smooth lengthening along the side of the ribs and waist, without a compressed or pinching feeling.
Make it easier or harder
EasierHands on hips. Use a small bend without lifting the arms.
HarderSlow each return. Keep the same comfortable range and relaxed shoulders.
3
Calf Wall Stretch (Bent Knee)
1m
Bend both knees gently at a wall, keeping the rear heel on the floor.
How to do it
1. Stand facing a wall with feet hip-width apart and both palms flat on it at shoulder height.
2. Step the left foot a short distance back with both feet pointing forwards. Bend both knees gently, keeping the left heel down. Hold a comfortable lower-calf stretch, then release and repeat with the right foot back; follow the routine cue if timed.
Why it matters
Use a bent-knee position to place the stretch lower in the calf.
How it should feel
A gentle stretch low in the calf of the back leg.
Make it easier or harder
EasierUse a smaller bend. Shorten the stance and keep both hands supported.
HarderBend a little more. Increase the bend only with the rear heel grounded.
When to stop
Stop immediately for sharp Achilles pain, a sudden pop or new swelling.
4
Standing Hamstring Fold
30s
Fold forwards from the hips with soft knees and your arms hanging.
How to do it
1. Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
2. Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe for the prescribed time. When finished, bend your knees a little more and slowly return to standing.
Why it matters
Explore a standing hamstring stretch with the depth controlled by your hip hinge and knee bend.
How it should feel
A gentle stretch along the backs of your thighs.
Make it easier or harder
EasierBend the knees more. Use a shallower fold or rest hands on a stable chair.
HarderReduce the knee bend. Keep the stretch gentle without locking the knees.
When to stop
Stop if the fold causes back pain or pinching.
5
Cat-Cow
30s
On all fours, alternate arching and rounding the spine.
How to do it
1. Start on all fours, hands under shoulders and knees under hips, with fingers spread. Inhale and gently lower your belly while lifting your chest and tailbone. Keep your neck long and look slightly ahead.
2. Exhale, press into your palms and round your back, tucking your tailbone and letting your chin lower gently. Keep flowing between cow and cat with your breath for the prescribed time, or finish when you are ready.
Why it matters
Explore gentle rounding and arching through your spine.
How it should feel
A gentle change between rounding and arching along your back, without forcing the neck or lower back.
Make it easier or harder
EasierTry it seated. Sit with hands on your knees and make a smaller round and arch.
When to stop
Stop if the movement causes pain.
6
Hip Flexor Lunge
1m
Tuck the pelvis in a half-kneel, then shift forward within a comfortable range.
How to do it
1. Kneel on your right knee with your left foot flat in front, leaving room to shift forward comfortably. Begin with your right hip over the kneeling knee. Rest your hands lightly on the left thigh.
2. Move both hands to your hips. Squeeze your right glute and gently tuck your tailbone under, keeping your ribs stacked over your pelvis.
3. Keeping the gentle tuck and your torso upright, slowly shift your hips forward to a comfortable stretch at the front of the right hip. Keep your left heel and right knee grounded; avoid arching your lower back. Hold comfortably, then release and repeat on the other side. In a timed routine, change sides at the cue.
Why it matters
Stretch the front of the hip while practising a controlled pelvic position.
How it should feel
A comfortable stretch at the front of the hip on the kneeling side.
Make it easier or harder
EasierPad the knee, shift less. Keep the glute squeeze with little or no forward travel.
HarderAdd an overhead reach. Raise the kneeling-side arm without arching your back.
When to stop
Stop if the position increases lower-back pain.
7
Puppy Pose
30s
Keep your hips over your knees as you walk the hands forwards and lower the chest.
How to do it
1. Start on all fours with hands under shoulders and knees hip-width apart beneath your hips. Rest the tops of your feet on the mat.
2. Walk your hands forward one at a time, keeping both knees grounded and your hips above them. Let your chest begin to lower between your long arms.
3. Lower your chest only as far as feels comfortable and rest your forehead gently on the mat or a folded towel. Keep your hips above your knees. Breathe for the prescribed time, then ease your hips back towards your heels.
Why it matters
Explore an overhead shoulder reach with support from the floor.
How it should feel
A comfortable stretch through the shoulders, sides of the back and chest.
Make it easier or harder
EasierSupport the forehead. Use a folded towel or block and lower the chest less.
HarderReach a little farther. Keep the hips above the knees and neck comfortable.
When to stop
Back off if you feel pinching at the front of the shoulder.
8
Seated Butterfly
30s
Sit tall with the soles of your feet together and let your knees open.
How to do it
1. Sit tall with your knees bent and feet flat on the floor. Rest your hands beside your hips for balance.
2. Bring the soles of your feet together and let your knees open comfortably. Hold your feet lightly with both hands.
3. Keep your spine long and hinge slightly forward from your hips if comfortable. Relax your knees without pressing them down, and breathe slowly for the prescribed time.
Why it matters
Stretch the inner thighs in a seated position with both hips opening outwards.
How it should feel
A gentle stretch through the inner thighs and groin.
Make it easier or harder
EasierRaise your seat. Sit on a cushion and leave out the forward fold.
HarderBring the feet nearer. Add a small hip hinge while keeping the back long.
9
Lying Quad Stretch
1m
Lie on your side and gently hold the top foot behind you.
How to do it
1. Lie on your right side with your legs comfortably extended and your shoulders and hips stacked. Support your head with your right arm and rest your left hand beside your hip.
2. Bend your left knee and hold the top of your left foot with your left hand. Gently bring the heel towards your buttock until you feel a comfortable stretch at the front of the thigh. Keep your knees close and your pelvis steady without arching your lower back. Breathe easily.
3. After the hold, or at the side-switch cue in a routine, ease the pull, release your foot and slowly straighten the leg. Turn onto your left side and support your head with your left arm. Bend your right knee, hold the right foot with your right hand and repeat the gentle stretch with your knees close. Release slowly when you finish.
Why it matters
Stretch the front of the thigh with your body supported on the floor.
How it should feel
A comfortable stretch down the front of the top thigh.
Make it easier or harder
EasierUse a strap. Extend your reach and use a lighter pull.
HarderA little more stretch. Gently increase the pull while your pelvis and back stay relaxed.
When to stop
Stop if this causes knee pain; do not pull harder on the foot.
10
Supine Twist
45s
Lie on your back and lower both bent knees gently to one side.
How to do it
1. Lie on your back with your knees bent and feet on the mat. Open your arms out in line with your shoulders, resting them in a comfortable T. Let your head rest in a comfortable neutral position.
2. Bring both bent knees towards your chest, keeping your knees and feet together. Slowly lower them to your right only as far as comfortable, with your upper back and shoulders resting easily. Use a folded blanket under the knees if needed, and breathe steadily in the gentle stretch.
3. After the hold, or at the side-switch cue in a routine, slowly bring both knees back to centre before lowering them together to your left. Keep your head and shoulders comfortable and use support under your knees if needed. When you finish, return to centre and place both feet on the mat.
Why it matters
Explore a gentle trunk rotation with your head and upper body supported.
How it should feel
A gentle stretch around the outer hip, lower back or chest.
Make it easier or harder
EasierSupport the knees. Rest them on a pillow or folded blanket.
HarderLet the knees settle lower. Use a small change only while the shoulders stay comfortable.
When to stop
Ease out if the twist causes pinching or pain.