7 Head to Toe Mobility Exercises for Beginners

What is Mobility? You wake up at 6am, hop in the shower, grab your cup of coffee and you’re headed straight to work. Your head is down in your computer, you’re knocking out projects and before you know it, it’s time for dinner. You head to the kitchen and reach for the tin of chickpeas on the top shelf of your cupboard, but your shoulder is so stiff you can’t get your arm over your head—what’s going on? There are many factors to consider when something like this happens. Aging, a nagging injury, a sedentary lifestyle… or maybe it’s simply poor mobility. According to the American Council of Exercise “A lack of motion, especially in multiple planes and directions, can create adhesions between the various layers of muscle and fascia, which ultimately reduce joint motion and restrict mobility.” Mobility is the ability to control your body with an optimal range of motion—pain-free. So, if your range of motion is relatively limited, and you find it extra to perform daily tasks with ease, consider adding mobility exercises to your lifestyle.  Think of it as putting oil on your body’s hinges. The more movements you incorporate into your routine, the more your connective tissues become elastic. This has  a significant, positive impact on your joint health and overall longevity of free and easy movement. What are the Benefits of Mobility Training? Mobility training covers various exercises from yoga and low-impact workouts to training with or without weights. Although general movement is important and encouraged for living your most Nutritious Life, there are a few proven benefits specific to mobility training: Promotes balance Improves range of motion Enhances posture Increases flexibility Stimulates blood circulation Reduces risks of injury The following mobility exercises are quick, easy and accessible to anyone, anytime. Move through them one after the other or pick and choose the best mobility exercise for you based on what your body is asking you for. 7 Head to Toe Mobility Exercises for Beginners 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. How To: 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 to perform a certain movement, chances are, it’s protecting you from getting injured. If you’re in front of your desk, tilt that neck away! You don’t have to be standing to do this quick exercise.  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. How To: Stand tall, 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 your core for more stability while doing the arm stretches. 3. Cat and Cow  Long periods of sitting or stooping down without a proper stance and abdominal muscle engagement may cause long-term low back pain. Here’s the stretch you need to give your neck down to your spine some TLC. How To: Come to all fours. Place your hands underneath your shoulders, shoulder-width apart. Spread your fingers evenly, pointing forward. Note that your shoulders should be externally rotated (squeeze your shoulder blades back and down) with elbow creases facing forward. Knees should be directly below your hips, and the tops of your feet are touching the mat. Keep your neck in neutral position, eyes gazing down. Inhale, drop your belly, open your chest, widen your shoulders, and look forward. Tilt your buttocks up towards the ceiling. Exhale, round your back towards the ceiling, drop your head down while hugging the abdominal muscles to your spine. Push away from the ground.  Repeat Cat and Cow for a total of six rounds. Movement Tip:  Use towels below your wrists or knees for comfort.  4. Active Leg Raise  Sore or weak hammies, quads, and hips? If so, this mobility exercise will challenge your stability, improve strength, and help improve both over time. How To: Start by lying on your back, roll over to your right side. Extend your right arm towards the top edge of your mat—let your armpit kiss the ground. Bend your right arm, lift your head and rest the side of your head on your hand. Place your left hand on your waist. Engage your core. Keep your entire body in one line from elbow to heels.  Flex your feet and spread your toes. Imagine that both feet are pushing against the wall. Inhale, lift your left leg up high.  Exhale, release it back down. Repeat six times. Switch sides and follow the same steps.