This short routine is a starting point for general mobility, not a treatment for every cause of pain. Move slowly and use a comfortable range. You do not need to push into pain or hold your breath.
A gentle sequence
- Neck turns: look gently to one side and then the other, staying within an easy range.
- Shoulder rolls: roll the shoulders slowly forwards and backwards.
- Standing hip hinge: with knees soft, move your hips back a little and return upright, keeping the movement comfortable.
- Ankle movement: seated or standing with support, lift and lower the heels, then the toes.
Try a few repetitions of each and pause between movements. Reduce the range, use support or skip a movement if it does not suit you. If you have an injury or a health condition that affects exercise, choose movements with appropriate advice.
What to expect
Movement can feel different from day to day. Stretching may feel pleasant, but it is not necessary to stretch every tight area, and a stretch should not be expected to permanently correct posture or prevent injury. Regular varied activity and strength work may also be useful, depending on your needs.
Read the NHS adult activity guidance or see our practical guide to daily movement habits.