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Full Body Mobility ~ Action Plan

Are you tired of feeling stiff and achy? This light and simple mobility plan is perfect for you! Whether you’re dealing with back pain, joint pain, or ankle pain, this plan is designed to help you move better and feel better. With easy-to-follow seated, standing, and floor exercises, you’ll be feeling like a new person in no time! All you need is a towel and a chair and around 30 minutes to get started.

  • 30 minutes
  • Beginner
  • Full Body

Interests

Mobility Over 40's Pilates Posture

Anatomy

Equipment

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Floor Exercises

You don’t need any equipment for these exercises. Just find a small space and follow along. Remember to switch sides with each set!

Rest - 00:20

Seated Exercises

Grab a chair, bench or plyo box and let’s get started! You don’t need any other equipment. Remember to switch sides with each set 😊

Rest - 00:20
Seated Ankle Circles
Beginner
Calves
Set Time (s)
1 16
Rest - 00:20
2 16
Rest - 00:20
Seated Ankle Flexion (Forward/Back)
Beginner
Calves
Set Time (s)
1 16
Rest - 00:20
2 16
Rest - 00:20
Seated Knee Raise
Beginner
Quadriceps
Set Time (s)
1 30
Rest - 00:20
2 -
Rest - 00:20

Standing Exercises

Do these near a wall as you’ll need it later. You’ll also need a towel Note: with each set change sides

Rest - 00:20
Rest - 00:20
Towel Tricep Stretch
Beginner
Biceps | Triceps
Set Time (s)
1 20
Rest - 00:10
2 20
Rest - 00:20
Overhead Shoulder Rotation Lasso
Beginner
Shoulders
Set Time (s)
1 16
Rest - 00:10
2 16
Rest - 00:20
Rolling Shoulder Circle
Beginner
Shoulders
Set Time (s)
1 16
Rest - 00:10
2 16
Rest - 00:20
Upper Neck Stretch
Beginner
Trapezius
Set Time (s)
1 12
Rest - 00:10
2 12

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