Long days at a desk, time spent recovering on the sofa or simply getting older can leave joints feeling stiff and movements more effortful. A short, gentle mobility routine is a low-pressure way to keep things moving. It does not require equipment, special clothing or much space, and it can be done in ten minutes or so. This is a general routine for adults; if you are recovering from an injury or operation, have a medical condition or are unsure whether these movements are right for you, check with your GP or physiotherapist first.
Wear comfortable clothes and clear a little space. Have a sturdy chair nearby for support. Move slowly and smoothly, within a range that feels comfortable. Mild stretching sensations are fine; sharp pain, dizziness or anything that feels wrong is a signal to stop. Breathe steadily throughout, and do not hold your breath.
1. Neck turns. Sit or stand tall. Slowly turn your head to look over one shoulder, pause, return to the centre and repeat on the other side. Do five to each side.
2. Shoulder rolls. Let your arms hang loosely. Roll your shoulders up, back and down in slow circles, about ten times, then reverse the direction.
3. Seated or standing side bends. With feet hip-width apart or sitting upright, slide one hand down the side of your leg while the other rests on your hip. Return to the centre and switch sides. Repeat five times each way.
4. Gentle trunk rotations. Sit on the edge of a chair with feet flat. Cross your arms over your chest and slowly turn your upper body to one side, then the other. Keep your hips facing forward. Five to each side.
5. Ankle circles. Sitting down, lift one foot slightly and draw slow circles with your toes, five in each direction, then switch feet. This is especially useful after long periods of sitting.
6. Sit-to-stand. From a sturdy chair, lean slightly forward and stand up using your legs, then sit back down slowly and with control. Use your hands for support if needed. Repeat five to ten times.
7. Calf raises. Standing behind the chair and holding the back for balance, slowly rise onto your toes, then lower back down. Repeat ten times.
8. Finish with breathing. Stand or sit comfortably, place a hand on your belly and take a few slow breaths, letting the out-breath be a little longer than the in-breath.
Once a day is a good aim, but even a few times a week can help. Linking the routine to something you already do, such as after your morning cup of tea or before an evening programme, makes it easier to remember. Over time, you may find the movements feel easier and you can do a few more repetitions.
Everyone's body is different. You can do most of these movements seated if standing is difficult. If one movement causes discomfort, skip it and focus on the others. A physiotherapist can suggest alternatives that suit your needs, particularly during recovery.
Mobility work is not about pushing hard or getting sweaty. It is about giving your joints and muscles regular, gentle movement. A few minutes most days can help you feel looser, steadier and more confident in everyday activities.
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