Staying physically healthy isn’t just about being strong—it’s also about how well your body moves.
Joints need regular movement through their full range of motion to stimulate synovial fluid—a natural lubricant and shock absorber that helps them to work smoothly and stay pain-free.
Although your body naturally produces less synovial fluid with age, movement can boost it, improving joint health and flexibility.
Muscles also need stretching, otherwise they can tighten over time—leading to imbalances, stiffness or even a higher risk of injury.
Even though I’m a certified personal trainer and know the importance of joint health, I can’t always get on the mat for a full mobility session. So, I’ve found smart ways to sneak in simple but effective mobility moves that don’t require dedicated gym time or access to equipment.
Here’s how I weave moves to mobilise the whole body into my morning—all without even changing out of my pyjamas.
1. Hands and feet flexion, extension and rotation
Every morning, before I even get out of bed, I mobilize my fingers, toes, hands and feet.
This involves simple movements: flexing and extending my ankles and toes, making fists with my hands and rotating the wrists, and then alternating squeezing my fingers into my palms and stretching them wide.
This gentle movement not only wakes up my body’s energy but also combats the stiffness that builds up from using devices like a keyboard or phone throughout the day.
2. Wall shoulder rotation
Shoulder mobility is important for supporting everyday movements, like reaching for something up high or putting on clothes.
I like to do this shoulder rotation exercise while I’m getting changed or waiting for the kettle to boil. It’s a simple way to improve both range of motion and strength.
How to do it:
Reps: 3-5 each side
- Stand side on to a wall, with the shoulder you’re working next to the wall, palm facing your thigh.
- Keeping your arm straight, sweep your arm forward and raise it overhead.
- Once your arm is overhead, rotate your shoulder so your palm faces the wall.
- Continue circling your arm behind you, making a full circle without touching the wall.
- Return to your starting position, with your palm facing your thigh.
- Repeat in the opposite direction, keeping it slow and controlled.
- Do all the reps on one side, then switch sides.
3. Hip flexor stretch
Stretching your hip flexors is essential, especially if you spend a lot of time sitting. That keeps your hips in a flexed position, which causes the muscles at the front of the thighs to shorten and tighten.
Over time, this can lead to stiffness, poor posture and a greater risk of developing aches and injuries. Keeping your hip flexors supple not only improves mobility but also supports a stronger, healthier back.
You don’t need a mobility flow on an exercise mat to feel the benefits. I do this stretch simply standing in the kitchen while preparing my breakfast.
How to do it:
Hold: 20-30secs
- From standing, step one foot back into a high lunge.
- Tuck your pelvis under and squeeze your buttocks to activate the stretch in the front of the thigh of the back leg.
- Keep your torso upright, core engaged and avoid arching your lower back.
- Hold then switch sides.
4. Hip hinge
I always do a hip hinge when I get out of bed to stretch the muscles along the back of the body—hamstrings, buttocks, calves and spine—together known as the posterior chain.
These muscles play an essential role in a healthy posture and everyday movement like walking, running and picking things up off the floor.
This move is simple and can release tension from the hamstrings and protect the lower back.
How to do it:
Reps: 3-5
- Stand with your feet hip-width apart, a slight bend in your knees and your hands on your hips.
- Move your shoulders back and down, and maintaining a neutral spine throughout, push your hips back while lowering your torso.
- Pause when you feel a stretch in your hamstrings or your torso is close to parallel to the floor.
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