Full-Body Mobility Exercises For Everyone

Whether you're a seasoned fitness enthusiast or just starting your wellness journey, mobility workouts are tailored to benefit everyone. Try these 10-full-body mobility workouts that need no special equipment.

By URLife Team
13 Jan 2024

Wrist discomfort, persistent backaches, and tight hips might appear to be inevitable consequences of the 9-to-5 routine, especially for those with desk jobs. However, it's important to recognise that it doesn't have to be this way.


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While it may appear straightforward, enhancing your mobility and integrating mobility workouts into your regular routine could be the key ingredient for enhancing your overall health and fitness. In essence, mobility refers to the capacity to move your body freely and effortlessly. According to a 2018 study in the British Medical Journal, without proper flexibility or mobility, everyday tasks such as getting in and out of your car, bending down to tie your shoes, or reaching up to access items in a cupboard can become increasingly challenging over time. Consider the example of hip and thoracic spine mobility. If these body parts remain immobile for prolonged periods, injuries may arise as a result of repetitive daily behaviours, particularly from prolonged sitting and frequent use of devices. 


Related story: A Physio’s Favourite Exercises to Improve Mobility


Benefits of Mobility Exercises

Mobility exercises target major muscle groups, promoting increased flexibility and range of movement . These  curated exercises will not only enhance your range of motion but also contribute to improved posture and functional strength. 


  • Mobility exercises enhance the flexibility of muscles and joints, allowing for a wider range of motion.
  • Promote the health of your joints by reducing stiffness and preventing issues such as arthritis.
  • Mobility exercises contribute to improved posture by targeting muscles that support proper alignment and balance.
  • Increased mobility helps prevent injuries by addressing imbalances and weaknesses, reducing the risk of strains and sprains.
  • Mobility exercises stimulate blood flow, promoting better circulation throughout the body.
  • Mobility exercises optimise muscle function and coordination in athletes.
  • Mobility workouts can alleviate muscle tightness and tension, providing relief from discomfort and promoting relaxation.
  • Mobility exercises mimic real-life movements, enhancing your ability to perform daily activities with ease.
  • Enhanced mobility contributes to better balance and coordination, reducing the risk of falls and accidents.
  • Engaging in mindful mobility exercises can have a calming effect, reducing stress and promoting mental well-being.


Related story: 15-Minute Mobility Routine To Relax Stiff Muscles

Full-Body Mobility Exercises That Everyone Can Do

We spoke to Vinay Aindala, senior physiotherapist at UR.Life Studio, Apollo Health City, Jubilee Hills, Hyderabad about full body mobility exercises. He has shared ten whole body mobility exercises that can be done by anyone having mobility issues. 

1. Cat and Camel Drill

  • Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  • Inhale and arch your back, dropping your belly toward the floor (Camel).
  • Exhale and round your spine, tucking your chin to your chest (Cat).
  • Repeat these movements in a flowing, rhythmic motion.


2. Book Opening Exercise

  • Lie on your side with your knees bent and arms extended in front of you.
  • Open your top arm, reaching it away from your body while keeping your lower body stable.
  • Rotate your torso and follow the movement with your gaze.

Related Post: 7 Moves To Relieve Stiffness From Sitting All Day—Full Body Mobility Routine


3. Side to Side Child Pose

  • Start in a kneeling position, then sit back on your heels.
  • Reach your arms forward and walk them to one side, feeling a stretch along your side.
  • Hold for a moment, then repeat on the other side.


4. Rotate and Reach

  • Sit or stand with your back straight.
  • Rotate your torso to one side and reach across your body with your opposite hand.
  • Hold the stretch, feeling the rotation through your spine, and repeat on the other side.


5. Child's Pose

  • Kneel on the floor, sit back on your heels, and stretch your arms forward on the ground.
  • Rest your forehead on the floor and relax, feeling a stretch through your back.

Related Post: How to Get Your Fitness Groove Back – Tips From Celebrities


6. Pelvic Tilt

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and push your lower back into the floor by tilting your pelvis upward.


7. Bridge Pose

  • Lie on your back with knees bent, feet hip-width apart.
  • Lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.

Related Story: Walk For 15-Minutes Thrice A Day To Prevent Knee Pain


8. Cobra Stretch

  • Lie on your stomach with your hands under your shoulders.
  • Lift your chest off the ground, keeping your hips on the floor, and look upward.


9. Supine Twist

  • Lie on your back and bring your knees to your chest.
  • Lower your knees to one side, keeping your shoulders on the ground, and hold. Repeat on the other side.


10. Bird Dog

  • Start on your hands and knees.
  • Extend your right arm forward and your left leg back, creating a straight line.
  • Hold briefly, then switch sides.

Related story: How to Perfect The Downward Dog Posture


Integrating these body mobility exercises into your routine can provide a holistic approach to enhancing flexibility, strengthening core muscles, and promoting overall well-being. Remember to perform each movement mindfully, paying attention to your body's signals, and adapt the intensity based on your fitness level. 

If you have any health concerns or conditions, it's advisable to consult with a healthcare professional or fitness instructor before starting a new exercise routine.


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Srihari Prasad Kandalam 24 Jan 2024

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