Starting Sunday, September 13 @ 07:23 AM, until Sunday, September 20 07:23 AM  your challenge is to ...

Mobility Exercises

Mobility Exercises


In this week's challenge you must Do 10 minutes of mobility exercises . Mobility is the ability of a joint to actively move through its intended range of motion. It is a trick to improving joint health, and maintaining a pain free body is in our ability to have active control over the positions we move through. You don’t need to be the most flexible person in the world, but active control over movement along with daily mobility training for joint health can help keep our bodies healthier than we ever imagined.


flexibility Exercises

Few flexibility exercises to improve your joint flexibility and function:


Ankle mobility


Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.

Equipment needed :none

Movement: ankle dorsiflexion, plantar flexion

  1. Stand tall next to a wall.
  2. Place one hand on the wall for support.
  3. Slowly rock forward onto your toes, coming into a tip-toe position.
  4. Slowly rock back onto your heels, lifting your toes off the ground.
  5. Repeat 10 times.

Walking hip openers


Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.

Equipment needed :none

Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors

  1. Stand tall with feet hip-width apart.
  2. Plant your feet firmly on the ground and lift your left knee to your chest.
  3. Make a circle with your left knee, bringing it up and across your body and then out to the side and down.
  4. Place your left foot on the floor and repeat on the right side.
  5. Repeat 10 times, then repeat sequence moving your legs in the opposite direction by bringing your leg out to the side first and then across your body.

Thoracic spine windmills on floor


Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends. Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.

Equipment needed :towel or foam roller

Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques

  1. Lie on the floor on your side.
  2. Bend your knees and hips to just past 90 degrees, resting your knees beside you on the floor.
  3. Straighten your bottom leg and rest your top leg on a foam roller or a towel without changing its position.
  4. Extend both your arms together along the floor, straight out in front of your body. They should be stacked, palms together, at shoulder height.
  5. Slowly lift your top arm and rotate it away from you, opening up your chest to the ceiling. Rotate your head and trunk until your hand is on the other side of your body, if possible.
  6. Hold this position for 3 seconds and slowly bring it back to touch your other hand.
  7. Repeat 5 times on each side.

Shoulder pass-through


Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.

Equipment needed :broomstick or PVC pipe

Muscles worked: rotator cuff, anterior deltoid, chest, and upper back

  1. Stand with your feet shoulder-width apart holding a broomstick parallel to the floor. Use an overhand grip holding the bar as wide as possible.
  2. Keeping your arms straight, slowly raise the broomstick above your head. Hold your core tight to maintain good posture and balance.
  3. Bring the broomstick behind your head as far as you’re able. Hold for 2 seconds and return to starting position.
  4. Repeat 5 times.

Neck half circles


Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back.

Equipment needed :none

Muscles worked: neck flexors and extensors, trapezius

  1. Sit or stand comfortably with your hands on your lap.
  2. Tilt your head to one side until you feel a stretch. Slowly roll your head forward to bring your chin to your chest, only going as far as you can without pain.
  3. Continue to roll your head to the other side until you feel a stretch along the opposite side of your neck.
  4. Make 3 half circles, moving slowly and smoothly through the motion.

Suggested Reading:

Mobility Exercises - Learn more here.

Why Is Joint Mobility Important? - Learn more here.


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The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

2. At the end of the week, you can declare if you have completed the challenge. You can only mark a challenge as completed from midnight on Sunday to midnight on Tuesday.

3. Every week, the participants that complete the challenge will be recognized on this page.


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