Body mobility is not just reserved for athletes or exercise enthusiasts. It is a foundation of our everyday lives – from simple tasks like tying our shoes to pleasures like taking a long, pain-free walk. A mobile body means less pain, more energy and vitality, and the ability to remain active and independent well into old age.
So let's ask ourselves: how much time do we dedicate to our bodies each day? The good news is that just a few minutes of daily stretching and mobility exercises can make a difference. The key is to find a routine that you can do at home, without any special equipment, and incorporate it into your daily routine.
Preparing for movement: breathing for relaxation
Before each workout, take a moment to breathe deeply. Inhale deeply through your nose, hold your breath for a second, and then exhale slowly through your mouth. This will calm your mind and prepare your body for movement.
1. Relax your shoulders and neck
Head tilt to relieve neck strain:
- Stand up straight or sit down.
- Slowly tilt your head towards your left shoulder and hold for 10 seconds.
- Then tilt your head towards your right shoulder.
- Repeat 3 times on each side.
Shoulder rotation:
- Relax your arms by your side.
- Lift your shoulders towards your ears and rotate them backwards in a circular motion.
- Then repeat the forward movement.
- Do 10 repetitions in each direction.
Chest opening:
- Place your palm against the wall and rotate away from it until you feel a stretch in your chest.
- Hold for 15 seconds and repeat with the other arm.
2. Spine exercises
Cat-cow:
- Kneel on all fours.
- As you inhale, arch your back down and lift your head up.
- As you exhale, push your back up and tuck your chin to your chest.
- Repeat 10 times.
Lateral torso twists:
- Sit with a straight back.
- Slowly rotate your torso to the left, hold for 10 seconds.
- Then turn right.
- Repeat 5 times on each side.
Lateral stretch:
- Stand with your feet hip-width apart.
- Extend your right arm over your head and lean to the left.
- Hold for 15 seconds, then repeat on the other side.
- Do 3 repetitions on each side.
3. Hip and leg activation
Deep squat:
- Place your feet shoulder-width apart.
- Lower into a deep squat, keeping your heels on the floor.
- Extend your arms in front of you for balance.
- Hold for 30 seconds and slowly rise.
- Repeat 5 times.
Hip flexor stretch:
- Kneel on one knee, keeping the other leg in front at a 90-degree angle.
- Push your pelvis forward until you feel a stretch in your hip.
- Hold for 20 seconds and switch legs.
- Repeat 3 times on each side.
4. Strengthening the ankles and feet
Ankle circulation:
- Sit on a chair and raise one leg.
- Circle your ankle 10 times in one direction and 10 times in the other.
- Repeat with the other leg.
Sword stretching:
- Position yourself in a lunge position.
- Extend your back leg and press your heel into the floor.
- Hold for 20 seconds.
- Repeat 3 times on each leg.
Toe lift:
- Stand straight.
- Slowly rise up onto your toes and then lower yourself.
- Do 15 repetitions.
5. Relaxation exercises to calm the body and mind
Diaphragmatic breathing:
- Lie on your back and place your hands on your stomach.
- Breathe in slowly through your nose and notice how your belly rises.
- Exhale through your mouth and tighten your abdominal muscles.
- Repeat for 10 breaths.
Body scan:
- Lie down in a comfortable position and close your eyes.
- Focus on every part of your body, from your head to your toes.
- Notice the tension in each part of your body and try to relax it.
How to incorporate exercise into your daily routine
- In the morning: Before you get up, stretch in bed and relax your shoulders.
- During work: Take 1 minute every hour to do shoulder rotations.
- While cooking or cleaning: Use movements that involve squatting instead of bending.
- While watching TV: Sit on the floor and do back stretching exercises.
Conclusion: A simple step to better well-being
Mobility exercises don’t take much time, but their effects can be remarkable. With a few minutes of stretching a day, you can avoid stiff muscles, improve posture, and enhance the feeling of lightness in your body. When movement becomes a daily habit, you will feel the difference in every activity – from walking to lifting heavy bags. Start today and your body will thank you every day!
