Journal · Exercise library
Three general mobility routines
General, low-intensity routines many people find comfortable. They are not a substitute for a personal assessment — stop if it hurts and consult your physiotherapist.
Gentle lower back mobility
- Knee-to-chest stretch: lying on your back, gently pull one knee toward your chest, hold 15–20 seconds, switch sides.
- Pelvic tilts: lying on your back with knees bent, gently flatten and arch your lower back, slow and controlled, 10 repetitions.
- Cat-cow on hands and knees: alternate arching and rounding your back slowly, 8–10 repetitions.
Shoulder and neck ease
- Shoulder rolls: slow, large circles backward, 10 repetitions.
- Neck side bends: gently tilt your ear toward your shoulder, hold 10–15 seconds, switch sides.
- Doorway chest stretch: forearm on a doorframe, gently lean forward, hold 20 seconds each side.
General balance and leg strength
- Sit-to-stand: from a sturdy chair, stand up and sit back down slowly, 8–10 repetitions.
- Heel raises: holding onto a counter for support, rise onto your toes and lower slowly, 10 repetitions.
- Single-leg stance: holding onto a counter, lift one foot slightly off the floor, hold 10–15 seconds, switch sides.