5 Mobility Exercises To Fix Your Back, Hips, Knees, and Ankles

You want to get down on the floor to play with your kids. Or grandkids.

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Perhaps your joints ache after a run.

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Or you've pulled your back a few too many times from just...sitting?

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A big part of being active and healthy, that a lot of people don’t consider, is your mobility. As important as it is to strengthen, condition, and stretch, it’s also important to have the ability to move efficiently, smoothly, and correctly. This is true in everyday life as well as workouts. 

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What is mobility? The quality, ability, and capacity of being able to move or be mobile.

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What are mobility exercises? Mobility training is sort of like in between of stretching and strength training. It is controlled movements through different ranges of motions and stretches to reduce joint and muscle tension while improving maneuverability.

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How can mobility routines help? I’m glad you asked! There are a multitude of reasons how incorporating mobility work can improve your health. A few being:

1. Improves Range of Motion
Mobility work helps your joints move through their full, intended range. When your hips, knees, and ankles can move freely, both exercising and daily activity become more efficient and painless.

2. Reduces Risk of Injury
Tight or restricted muscles force other areas of the body to compensate. Over time, this can lead to common issues like knee pain, hip impingement, low back strain etc. Increasing mobility helps distribute load properly, keeps stress where it belongs, and improves overall joint health.

3. Aids in Recovery
Mobility exercises increase blood flow to muscles and joints, which can help reduce soreness and speed up recovery. 

4. Enhances Performance & Muscle Activation
Better mobility = better movement mechanics. Whether you're lifting weights, playing pickleball, or just looking to move without pain. Improved mobility allows you to generate more power, move more fluidly, and perform better.  If a joint lacks mobility, certain muscles won’t fire the way they should. Mobility work helps “unlock” those areas so the right muscles do the work.

5. Decreases Muscle Tightness and Stiffness
Repetitive movement patterns or poor range of motion can leave the body feeling tight and restricted. These routines help decrease the frequency and intensity of that stiffness, leading to overall relief,  which makes everyday movement feel smoother & more comfortable

6. Supports Better Posture, Balance, & Stability
Restrictions in your joints can affect your overall posture, even when standing still. Improving mobility helps align the body properly which reduces strain on joints, and improves movement patterns. When joints move well and muscles are working properly, your body becomes more stable. 

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All of these factors allow you to live a more carefree, independent, functional life. For example … 

If you are someone who always needs to hold on to the railing while going up and down the stairs, with improved mobility you could do it railing free. 

If you’re someone who has stopped playing with their kids because their knees ache afterward. Making these improvements can lead to pain free knees, allowing you to play with them freely.

If you’re someone who doesn’t do as much around the house because your balance and ability to move limits you. Implementing this type of routine can help you feel and move better, allowing you to be more independent. 

There are countless scenarios where poor mobility, painful joints, limited range of motion limit your life. Start working in this quick mobility routine, at any point in your day, and you should start feeling better!

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90/90 Hip Rotations - 5x each way

Sit on the floor with both knees at 90 degrees. Slowly rotate your knees side to side, without moving your feet. If able to, do it without hands touching the ground

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Deep Squat Hold - 20-30 seconds

Sit into a deep squat with feet flat, keep chest up & elbows inside your knees. Hold onto your couch, a railing, door frame, whatever you have. If able to do it, with proper form, without holding on to anything that’s great!

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Hamstring Sweeps - 5x each side 

Step one heel forward, toes up, hinge at your hips while reaching/sweeping toward your toes. Stand up, switch feet, repeat

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Ankle Rocks 8-10x each side

Start in a lunge position, one knee on ground, other foot out front. Lean forward so the front knee goes over  the toes of the front foot. Make sure to keep that foot flat on the ground. Hold for 2-3 seconds then rock back, repeat

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World’s Greatest Stretch 5x each side 

Start in the lunge position again. Both hands on the ground. Keep the outside hand on the ground, reach the other hand up towards the ceiling, and rotate the torso. If you are unable to have both hands on the ground, simply focus on reaching up & rotating. A more advanced version would be to keep back knee off ground. 

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Follow the video above to start to practice these on your own. Start slow: if you haven't even stretched in years, you want to ease into any exercise or mobility routine. And if you're looking for professional advice on how to improve your mobility as you age, simply contact us here!

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