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    Mobility exercises

    • Do each exercise for about 45 seconds.
    • Combine 3–4 exercises (some exercises span 2 or more images).
    • The objective is to get up and away from the screen and mobilize your joints.

    Mobility exercises Shoulder mobilization: A person pulls their shoulders forward. Their head is lowered.Mobility exercises Shoulder mobilization: A person pulls back their shoulder blades.Mobility exercises Shoulder lift: A person lifts both shoulders up.Mobility exercises Low windmill: A person places their hands on their shoulders.Mobility exercises Low windmill: A person has their hands placed on their shoulders; the left arm and shoulder are turned forward in the movement.
    Mobility exercises Low windmill: A person has their hands placed on their shoulders, and their upper body is bent forward in the movement.Instructions:Mobility exercises Big arm circles: A person is looking at their right hand with their head tilted and their arms hanging down loosely.Mobility exercises Big arm circles: A person moves one arm backward, looking at their hand.Mobility exercises Torso stretching: A person holds both hands clasped behind their head.
    Mobility exercises Torso stretching: A person has their hands clasped behind their head, turning their upper body sideways.Mobility exercises Arm pendulum: A person stretches out their hands from their body at an equal height in opposite directions.Mobility exercises Arm pendulum: A person has their arms stretched out in opposite directions and their upper body turned backward.Mobility exercises Head tilting: A person’s head is pictured from the back. Their hands are clasped behind their head.Mobility exercises Torso mobilization: A person holds both hands stretched upward.
    ExerciseStretching exercise: Cat hump: A person is pictured from the side. They have both arms stretched up and their torso slightly bent backward.Mobility exercises Apple picking: A person has their hands stretched upward with one hand further up than the other.Mobility exercises Upper body twist: A person stretches their hands out to the side.Instructions:
    Stretching exercise: Leg pendulum: A person lets their leg swing backward loosely.Stretching exercise: Leg pendulum: A person lets their leg swing forward loosely.Mobility exercises Pelvic tilt: A person is pictured from the side. They place their hands on their hips for support.Mobility exercises Pelvic tilt: A person is pictured from the side. They place their hands on their hips for support. One hip is tilted forward.Instruction:
    Mobility exercises Hula-Hoop: A person has their hands on their hips for support and their pelvis is tilted to the left.Mobility exercises Cat hump: A person is pictured sideways with their hands on their knees.Mobility exercises Cat hump: A person is pictured sideways with their hands placed on the knees and their back rounded.Mobility exercises Sword puller: A person has their arms stretched out to the side.Mobility exercises Sword puller: A person is pictured from the back with their hands touching behind their back.
    vorhergehende Bildergruppe
    folgende Bildergruppe
    Mobility exercises Shoulder mobilization: A person pulls their shoulders forward. Their head is lowered.
    1 / 30
    Universität Hamburg / Ohme
    Shoulder mobilization
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
    • Step 1:
      • Pull shoulders forward.
    Mobility exercises Shoulder mobilization: A person pulls back their shoulder blades.
    2 / 30
    Universität Hamburg / Ohme
    Shoulder mobilization
    • Step 2:
      • Squeeze shoulder blades together at the back.
    Mobility exercises Shoulder lift: A person lifts both shoulders up.
    3 / 30
    Universität Hamburg / Ohme
    Lift shoulders.
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
    • Execution:
      • Inhale while lifting shoulders.
      • Exhale while dropping shoulders.
    Mobility exercises Low windmill: A person places their hands on their shoulders.
    4 / 30
    Universität Hamburg / Ohme
    Low windmill
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
    • Step 1:
      • Place hands loosely on shoulders.
    Mobility exercises Low windmill: A person has their hands placed on their shoulders; the left arm and shoulder are turned forward in the movement.
    5 / 30
    Universität Hamburg / Ohme
    Low windmill
    • Step 2:
      • Rotate thoracic spine and shoulder.
    Mobility exercises Low windmill: A person has their hands placed on their shoulders, and their upper body is bent forward in the movement.
    6 / 30
    Universität Hamburg / Ohme
    Low windmill
    Instructions:
    7 / 30
    Universität Hamburg / Ohme
    Shoulder circles
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
    • Execution:
      • Circle shoulders forward and backward.
    Mobility exercises Big arm circles: A person is looking at their right hand with their head tilted and their arms hanging down loosely.
    8 / 30
    Universität Hamburg / Ohme
    Big arm circles
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
      • Let arms hang loosely.
    Mobility exercises Big arm circles: A person moves one arm backward, looking at their hand.
    9 / 30
    Universität Hamburg / Ohme
    Big arm circles
    • Execution:
      • Slowly raise one arm in front of the body and bring it back in a circle.
      • Follow hand with your eyes.
      • Then do the other arm.
    Mobility exercises Torso stretching: A person holds both hands clasped behind their head.
    10 / 30
    Universität Hamburg / Ohme
    Torso rotation
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
      • Clasp hands behind your head.
    Mobility exercises Torso stretching: A person has their hands clasped behind their head, turning their upper body sideways.
    11 / 30
    Universität Hamburg / Ohme
    Torso rotation
    • Execution:
      • Rotate torso from side to side in a controlled manner.
      • Do not rotate hip.
    Mobility exercises Arm pendulum: A person stretches out their hands from their body at an equal height in opposite directions.
    12 / 30
    Universität Hamburg / Ohme
    Arm pendulum
    • Starting position:
      • Stand upright.
      • Stretch arms in opposite directions.
    Mobility exercises Arm pendulum: A person has their arms stretched out in opposite directions and their upper body turned backward.
    13 / 30
    Universität Hamburg / Ohme
    Arm pendulum
    • Execution:
      • Swing arms back and forth in opposite directions.
      • Let knees bounce along.
    Mobility exercises Head tilting: A person’s head is pictured from the back. Their hands are clasped behind their head.
    14 / 30
    Universität Hamburg / Ohme
    Head tilt
    • Starting position:
      • Stand upright.
      • Slightly bend knees.
      • Clasp hands behind your head.
    • Execution:
      • Slowly tilt head to the side and, via a forward motion, to the other side.
    Mobility exercises Torso mobilization: A person holds both hands stretched upward.
    15 / 30
    Universität Hamburg / Ohme
    Torso mobilization
    • Starting position:
      • Stand upright.
      • Stretch arms upward.
      • Keep shoulders low.
    • Execution:
      • Slowly tilt to the side.
      • Tilt via middle to the other side.
      • Do not rotate shoulders and hips.
    Exercise
    16 / 30
    Universität Hamburg / Ohme
    Torso mobilization
    Stretching exercise: Cat hump: A person is pictured from the side. They have both arms stretched up and their torso slightly bent backward.
    17 / 30
    Universität Hamburg / Ohme
    Stretch
    • Starting position:
      • Stand upright.
      • Clasp hands above your head.
      • Point palms upward.
    • Execution:
      • Imagine that you are pushing up the ceiling.
      • Keep eyes on your hands.
    Mobility exercises Apple picking: A person has their hands stretched upward with one hand further up than the other.
    18 / 30
    Universität Hamburg / Ohme
    Apple picking
    • Starting position:
      • Stand with feet shoulder-width apart.
    • Execution:
      • Alternate hands in reaching up to the ceiling.
        • Stretch body completely.
    Mobility exercises Upper body twist: A person stretches their hands out to the side.
    19 / 30
    Universität Hamburg / Ohme
    Upper body twist
    • Starting position:
      • Stand with feet shoulder-width apart.
      • Stretch out arms to the sides at shoulder height.
    • Execution:
      • Turn hands forward and backward in opposite directions.
    Instructions:
    20 / 30
    Universität Hamburg / Ohme
    Head pendulum
    • Starting position:
      • Stand with feet shoulder-width apart.
      • Let arms hang loosely by the side.
      • Let the chin hang toward the sternum.
    • Execution:
      • From this position, slowly roll your head, alternating from right to left.
    Stretching exercise: Leg pendulum: A person lets their leg swing backward loosely.
    21 / 30
    Universität Hamburg / Ohme
    Leg pendulum
    • Starting position:
      • Stand upright.
      • Hold onto the wall or a chair if necessary.
    Stretching exercise: Leg pendulum: A person lets their leg swing forward loosely.
    22 / 30
    Universität Hamburg / Ohme
    Leg pendulum
    • Execution:
      • Lift one leg, and swing it back and forth.
      • Let arms swing loosely or support them at the hips.
    Mobility exercises Pelvic tilt: A person is pictured from the side. They place their hands on their hips for support.
    23 / 30
    Universität Hamburg / Ohme
    Pelvis tilt (hip swing)
    • Starting position:
      • Place hands on hips for support.
    • Step 1:
      • Keep tilting the pelvis back and forth.
    Mobility exercises Pelvic tilt: A person is pictured from the side. They place their hands on their hips for support. One hip is tilted forward.
    24 / 30
    Universität Hamburg / Ohme
    Pelvis tilt (hip swing)
    • Step 2:
      • Then do it from right to left.
    Instruction:
    25 / 30
    Universität Hamburg / Ohme
    Hula-Hoop
    • Starting position:
      • Place hands on hips for support.
    • Step 1:
      • Circle hips as in Hula-Hoop.
    Mobility exercises Hula-Hoop: A person has their hands on their hips for support and their pelvis is tilted to the left.
    26 / 30
    Universität Hamburg / Ohme
    Hula-Hoop
    • Starting position:
      • Place hands on hips for support.
    • Execution:
      • Circle hips as in Hula-Hoop.
      • Change direction.
    Mobility exercises Cat hump: A person is pictured sideways with their hands on their knees.
    27 / 30
    Universität Hamburg / Ohme
    Cat hump
    • Starting position:
      • Stand with feet shoulder-width apart.
      • Place hands on thighs.
      • Lift sternum with a long back.
    • Mobility exercises Cat hump: A person is pictured sideways with their hands placed on the knees and their back rounded.
    28 / 30
    Universität Hamburg / Ohme
    Cat hump
    • Execution:
      • Pull the chin toward the sternum.
      • Round your back (tilt hips toward sternum).
      • Pull in belly button.
    Mobility exercises Sword puller: A person has their arms stretched out to the side.
    29 / 30
    Universität Hamburg / Ohme
    Sword puller
    • Starting position:
      • Stand with feet shoulder-width apart.
      • Stretch arms out to the sides at shoulder height.
    Mobility exercises Sword puller: A person is pictured from the back with their hands touching behind their back.
    30 / 30
    Universität Hamburg / Ohme
    Sword puller
    • Execution:
      • Bring hands together behind back and open again (alternating between right and left).
      • Keep shoulders low.
      • Pull in belly button.

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