Senior man stretches deeply by a river to improve mobility

Full Body Mobility Routine With PDF–Take Back Your Movement

Prevent mobility loss & maintain independence with these chair-assisted exercises–PDF included!

There are few experiences more satisfying than a good stretch, and there are few ways better to regain or maintain your mobility. Whether you’re feeling it in your knees, shoulders, back, or all over your body–when your mobility is limited your life is just as limited. Getting your mobility back is as easy as following this full body mobility routine—with PDF included for your convenience. 

Why It’s So Important To Keep Moving

The saying “use it or lose it” applies to your mobility. It seems intuitive to take it easy as it gets harder to move, but that will make things worse. Stretching daily is one of the easiest and most enjoyable ways to work on your mobility whether you’re trying to get mobility back, or preventing it’s loss. 

Some of the benefits of a full body routine focused on mobility include:

  • Decrease the risk of injury
  • Reduce joint aches & pain
  • Maintain or increase range of motion
  • Better balance
  • Muscle strengthening
  • Increased ability to take stairs
  • Go for longer walks
  • Get up from chairs & couches easier

Unlock stiff joints with these specific range of motion exercises (Click Or Tap Here) For a full body routine focused on muscle strength–check out this easy workout (Click Here).

Full Body Mobility Routine—With PDF & Video

This gentle routine is designed around stretches & strengthening pilates exercises that keep you mobile. Follow along with the video below. 

Or download the PDF below, so you can do these exercises anywhere, anytime. 

A chair, or sturdy place to sit and balance against, is required.

Pelvic Tilts

  • Sit with your feet flat on the ground and your spine straight
  • Curve your stomach in
  • Flatten your lower back
  • Tilt your pelvis forward to exaggerate the curve
  • Repeat for 10 reps

Find Neutral Alignment & Breathe

  • Place one hand on your chest just below your collarbone
  • Place your other hand on your pubic bone
  • Imagine your shoulders and sit bones widening
  • Bring your hands to your knees while maintaining your position
  • With a slight curve in your back take 5 deep breaths

Seated Single Leg Lifts

  • Sit in a tall straight position, feet flat on the ground
  • Slowly lift & lower one leg
  • Alternate legs for 5 reps each

Standing Calf Raises

  • Stand with your chair within reach for balance
  • Slowly push the floor away from you to raise your heels
  • Bring yourself back down
  • Repeat for 10 reps

Seated Arm Openers

  • Sit in your chair with feet flat
  • Raise your arms straight out in front of you
  • Rotate toward your left, opening your chest to the left
  • Keep your right arm where it is while you rotate
  • Return to the starting position
  • Rotate to the right while keeping your left arm in the same position
  • Continue for 10 reps

Lateral Arm Stretches

  • Start with feet planted on the floor & back straight
  • On inhale reach out & up while tilting your body to the left
  • On exhale bring your arm back down and straighten back up
  • Repeat on your right
  • Alternate for 5 reps per side

Your mobility has a lot to do with what activities you take on in your golden years. To lead the adventurous, active life you deserve a little exercise can be all it takes. Download the full body mobility routine PDF above (link directly below the video) or sign up for the full 7 Days of Chair Pilates for Mobility & Strengthening Class to get all 7 days of this program (Click Or Tap Here).