Daily mobility routine at home
A gentle head to toe mobility routine for stiff mornings or long days sitting.
Welcome to your daily mobility routine. We will move every part of your body gently, from your neck to your ankles.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious body pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Move within a comfortable range. Mild stiffness is fine, pain is not.
Phase 1: Gentle
Easy movement · Daily- Neck turns10 reps
Sit tall with your shoulders relaxed.
Slowly turn your head to look over one shoulder, then back to the centre, then to the other side.
Tip: Move only as far as is comfortable. Range improves over the days.
- Arm circles10 reps
Stand tall with your arms out to the sides.
Draw slow circles with your arms, forwards and then backwards.
Tip: Start small and make the circles bigger.
- Seated twist5 reps each side
Sit tall on a chair with your feet flat.
Gently turn your upper body to one side, hold the chair back, then turn to the other side.
Tip: Turn from your middle back, not your neck.
You'll need: chair
- Ankle alphabet1 round
Sit with your leg out and your foot off the floor.
Trace the letters of the alphabet in the air with your big toe.
Tip: Move only your ankle, not your whole leg.
You'll need: chair
Phase 2: Full body
Move through more range · Daily- Cat-camel2 × 10 reps
Start on your hands and knees, hands under your shoulders and knees under your hips.
Slowly round your back up toward the ceiling, then let it gently dip down. Move smoothly between the two.
Tip: Move slowly and only through a comfortable range.
You'll need: mat
- Open book rotation8 reps each side
Lie on your side with your knees bent and your arms straight out in front, palms together.
Lift your top arm and open it across your body like a book, following it with your eyes. Then close.
Tip: Keep your knees together and resting on the floor.
You'll need: mat
- Standing hip circles5 reps each side
Stand side on to a counter, holding it with one hand.
Lift one knee and draw slow circles with it, five each way.
Tip: Stand tall on the supporting leg.
You'll need: counter
- Rock backs2 × 10 reps
Kneel on your hands and knees.
Slowly rock your hips back towards your heels, then come forward again.
Tip: Keep your back long as you rock.
You'll need: mat
Phase 3: Flow
Mobility with light strength · Daily- Cat-camel2 × 10 reps
Start on your hands and knees, hands under your shoulders and knees under your hips.
Slowly round your back up toward the ceiling, then let it gently dip down. Move smoothly between the two.
Tip: Move slowly and only through a comfortable range.
You'll need: mat
- Hip flexor stretch30s hold
Kneel on a cushion with one knee down and the other foot forward.
Tuck your tailbone under and shift gently forward until you feel a stretch at the front of the hip. Hold.
Tip: Stay tall through your chest.
You'll need: cushion
- Wall angels2 × 10 reps
Stand with your back against a wall, feet a small step forward, arms in a goalpost shape against the wall.
Slide your arms up the wall and back down, keeping them as close to the wall as comfortable.
Tip: Keep your ribs down and your lower back gently touching the wall.
You'll need: wall
- Sit to stand2 × 10 reps
Sit near the front of a sturdy chair with your feet hip-width apart.
Lean forward slightly and stand up, then slowly sit back down.
Tip: Take three seconds to sit down. Use your hands only if you need to.
You'll need: chair
Well done. A few minutes of movement every day adds up.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
- Did this start with a major fall, accident or impact?
- Do you have a fever, or feel generally unwell?
- Do you have a history of cancer, or unexplained weight loss?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your body is coping, you move up a phase.
Questions
How often should I do daily mobility routine?
In this program, phase 1 (gentle) is daily; later phases are daily. Little and often works best, and rest days let the body adapt.
Should daily mobility exercises hurt?
Move within a comfortable range. Mild stiffness is fine, pain is not.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your body settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.