Best Exercises for Mobility

Mobility is the foundation of an active and healthy life, especially as we age. It goes beyond flexibility and involves the ability to move your joints efficiently and without pain. Maintaining good mobility is essential for performing simple everyday tasks, such as picking something up from the floor, turning your body or getting up from a chair.

But over time, a sedentary lifestyle, injuries, and even natural aging can reduce mobility, making movement more difficult and uncomfortable. The good news? With simple, consistent exercises, you can improve your mobility, relieve pain, and prevent future limitations.

Why is Mobility Important?

Having good mobility is not just a matter of comfort, but of functionality and independence. People with limited mobility are at greater risk of:

  • Suffer falls.
  • Develop chronic pain.
  • Losing the ability to perform simple activities, such as tying your shoes or climbing stairs.

Additionally, improving mobility can:

  • Increase range of motion: Makes everyday tasks easier.
  • Reduce pain and stiffness: Prevents muscle and joint injuries.
  • Improve posture: Reduces stress on joints and muscles.
  • Support healthy aging: Promotes a more active and independent life.

Best Mobility Exercises at Home

Here is a list of simple and effective exercises that can be done at home. They help improve joint mobility, strengthen muscles and relieve stiffness.

1. Cat Stretch

This exercise helps increase spinal mobility and relieve back tension.

How to do it:

  • Kneel on the floor, supporting yourself on your hands and knees (four-point position).
  • Inhale as you arch your back, lifting your head and hips (“cow” position).
  • Exhale as you arch your back upwards, like a cat stretching.
  • Repeat 10 times.

2. Seated Trunk Twist

Helps improve spine and hip mobility.

How to do it:

  • Sit in a chair with your feet flat on the floor.
  • Slowly turn your torso to the right, holding the back of the chair.
  • Hold the position for 10 seconds and return to the center.
  • Repeat on the other side.

3. Shoulder Mobility with Broomstick

This exercise is great for improving shoulder movement and relieving pain in the area.

How to do it:

  • Grab a broomstick with your hands apart.
  • Raise it above your head and slowly move it back without causing pain.
  • Bring the cable back to the front.
  • Repeat 10 times.

4. Chair Support Squats

Strengthens legs and improves hip mobility.

How to do it:

  • Stand in front of a chair with your feet shoulder-width apart.
  • Slowly lower your body as if you were going to sit on the chair, but without touching it completely.
  • Return to the starting position.
  • Do 10 reps.

5. Ankle Circles

Helps improve ankle mobility, essential for safe walking.

How to do it:

  • Sit in a chair and lift one foot off the floor.
  • Make circular movements with your ankle, first clockwise, then counterclockwise.
  • Repeat 10 times for each foot.

6. Pelvic Tilt

This exercise helps relieve stiffness in the lower back and improves hip mobility.

How to do it:

  • Lie on your back on the floor with your knees bent and your feet flat on the floor.
  • Tilt your pelvis back, pressing your lower back into the floor.
  • Return to the starting position.
  • Do 10 reps.

7. Supported Heel Raises

Strengthens calf muscles and improves balance.

How to do it:

  • Stand up straight and hold onto the back of a chair for balance.
  • Raise your heels, standing on your toes.
  • Lower slowly.
  • Repeat 10 times.

Tips to Maximize Results

1. Practice Regularly: Do these exercises at least 3 times a week.

2. Respect Your Limits: Avoid movements that cause pain.

3. Increase Intensity Gradually: As your mobility improves, you can add more repetitions or increase the time for each exercise.

4. Combine with Stretching: Stretching before and after exercise helps prevent injuries and improve results.

Who is Dr. Diogo Fagundes?

Dr. Diogo Fagundes is an orthopedic surgeon and nutritionist with extensive experience in treating chronic pain and promoting quality of life. He has helped hundreds of patients regain movement and live pain-free lives by combining medical knowledge and accessible practices.

Start Transforming Your Life Today!

Improving mobility is the first step towards a more active, pain-free life full of possibilities. With simple, consistent exercises, you can regain movement, relieve discomfort and prevent future problems.