top of page


Confusion often arises when determining the difference between mobility and flexibility. Generally speaking mobility is the ability to move freely and pain free through a full range of motion with strength and stability (in exercise and health terms).

Over the coming articles Full Circle Wellness will provide quick and simple information on a varying array of topics in the form of Top 5s. This month’s topic is top 5 exercises for simple mobility gains.

The following is a general and basic list of five movements that can contribute to whole body mobility. They will not replace consulting with a health professional for specific advice, but will assist with movement capacity and will not aggravate any previous injuries or soreness.

1. Ankle Circles

  • A bed based exercise.

  • Lie on your back and bend one leg, holding the back of your knee with both hands to take the weight of your leg.

  • Rotate your ankle so that your foot draws circles in the air.

  • Do this 10 times in both a clockwise and anti-clockwise direction.

  • Repeat 2 times in both directions on each leg.

  • This exercise can also be done sitting in a chair with the active leg extended in front of you.

2. Gluteal Stretch

  • A bed based exercise.

  • Lie on your back and hold underneath one knee with both hands.

  • Pull this knee towards your opposite shoulder until you feel a stretch in your buttocks.

  • Hold for 10 seconds.

  • Repeat 2 times on each side.

  • Always work within your limits of tightness and movement.

3. Lumbar Rocks

  • A bed based exercise.

  • Lie on your back with your knees bent and feet on the bed.

  • Rock your knees from side to side trying to keep the lower back on the bed.

  • Do 10 times to each side.

  • Do 2 rounds.

  • Always work within your limits of pain and movement.

4. Thoracic Rotations

  • Perform seated with a neutral spine on the edge of a bed or in a chair.

  • Place arms in front of chest in the genie position (crossed).

  • Rotate both arms to your left and return to the middle, then rotate both arms to the right and return to the middle.

  • Rotate through the upper spine, follow your arms with your eyes and keep the chin tucked in.

  • Repeat 6 times in each direction.

  • Do 2 rounds.

5. Shoulder Rolling

  • Perform seated with a neutral spine on the edge of a bed or in a chair.

  • Raise your shoulders towards your ear.

  • From here roll them backward and down into your spine.

  • Relax and repeat 10 times.

  • Do 2 rounds.

All of these exercises are generalised and of low intensity and can be performed daily for best results. They will improve mobility within reason, however specific movements that you have difficulty with can be improved with specific therapy. If you need assistance with mobility, movement or general functional capacity feel free to contact our exercise physiologist to book a functional assessment.

bottom of page