WHAT IS INSIDE
A small routine you can complete today.
These are practical options from the published Mobility Starter, not a personalised exercise prescription.
Before you start
Complete the five movements once, at your own pace. Rest or change position whenever you need to. Repeat a second round only when appropriate.
Modify or stop for sharp pain, unusual pins and needles, numbness, weakness, dizziness or worsening symptoms. Seek appropriate assessment for severe, persistent, traumatic, neurological or otherwise concerning symptoms.
90/90 hip switches
Explore hip rotation with control.
Sit tall with both knees bent. Let the knees move slowly from one side to the other, keeping the movement smooth and comfortable.
- Starting amount
- 6–8 controlled switches
- Make it easier
- Place your hands behind you and make the movement smaller.
- Build it
- Keep the hands light or reach forward as you switch.
Rock-back with reach
Connect hip, upper-back and shoulder movement.
Start on hands and knees. Sit the hips back toward the heels, then return and slide one arm underneath your chest before opening it gently toward the ceiling.
- Starting amount
- 4–6 each side
- Make it easier
- Use only the rock-back or keep the rotation small.
- Build it
- Pause for one calm breath in the open position.
Half-kneeling ankle rock
Explore ankle range used in steps, squats and lunges.
From a half-kneeling position, keep the front heel down and guide the knee forward over the middle toes. Return without bouncing.
- Starting amount
- 6–8 each side
- Make it easier
- Hold a wall or chair and reduce the range.
- Build it
- Pause briefly at the furthest comfortable point.
Open-book rotation
Move through the upper back and shoulder without forcing range.
Lie on your side with knees bent and arms reaching forward. Open the top arm toward the other side, letting your eyes follow the hand without forcing the shoulder to the floor.
- Starting amount
- 5 slow repetitions each side
- Make it easier
- Rest the top arm on a pillow or move through less range.
- Build it
- Pause for one breath before returning.
Wall shoulder slide
Explore shoulder range with gentle control.
Stand facing a wall with forearms resting on it. Slide the arms upward while keeping ribs relaxed, then return slowly.
- Starting amount
- 6–8 controlled slides
- Make it easier
- Step closer and stop below any pinch or strain.
- Build it
- Lift the hands lightly away from the wall at the top if comfortable.