Mobility Training: 14 Simple Exercises for Home
Daily Mobility Exercises for All Joints
Time
- 15 minutes
- 14 exercises
Mobility training takes your joints through their full range of motion in an active and controlled way.
In this 15-minute routine, you work through all the major joints in your body one after another. All you need is a mat and, optionally, a foam roller. The routine is ideal for starting your day, warming up before exercise or taking an active break during the working day.
The most important facts at a glance
- Mobility training actively moves the joints through their range of motion. With traditional stretching, you hold a position instead.
- The routine: 14 exercises, around 15 minutes, for the whole body.
- Equipment: mat, optionally a foam roller.
- As the routine is low intensity, you can do it every day.
- Only go as far as feels comfortable. A pulling sensation is fine, but pain is not.
Products for Your Mobility Training Exercises
FAQ
Mobility training is a form of exercise in which you move your joints actively and in a controlled way through their full range of motion. The aim is to help you use this mobility in everyday life and during sports.
When stretching, you move a muscle into a lengthened position and hold it there. Mobility training actively moves a joint through its range of motion using your own muscle strength.
You can find out more in our article on Flexibility and Mobility.
It is suitable for anyone who wants to become or stay more mobile, from office workers to competitive athletes. If you have acute pain, a recent injury or a joint condition, consult a doctor beforehand to find out which exercises are right for you.
Both are possible. Before exercise, the routine prepares you for the physical demands of your workout by warming you up. After exercise or on rest days, you can use it to stay loose and keep moving comfortably.
Ideally every day or as often as possible. The intensity is low, so you don’t need to take long breaks. Just 15 minutes a day is enough to get started.
Reduce the range of motion or stop the exercise. A slight pulling sensation is normal, but pain is a signal to stop. If the symptoms persist, have them checked by a doctor.
