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Wellness exercises you can do anywhere

How to Move Like a Ninja at Any Age:

The Beginner’s Guide to Mobility Exercises

Do you feel stiff and sore when you wake up in the morning? Do you struggle to bend over and tie your shoes? Do you wish you could move more freely and gracefully, like a ninja?

If you answered yes to any of these questions, then you need to work on your mobility. Mobility is the ability of your joints to move smoothly and efficiently through a range of motion. It’s not the same as flexibility, which is the length of your muscles. You can be flexible but not mobile, or mobile but not flexible. Ideally, you want to be both.

Mobility is important for your health and well-being, especially as you age. It can help you prevent injuries, reduce pain, improve posture, enhance performance, and enjoy life more. Plus, it can make you feel younger and more energetic.

Mobility stretches are a crucial part of any exercise routine, regardless of body size¹². They help build a strong foundation for improving biomechanics, reducing the risk of injury, and maximizing athletic performance¹. Examples of such exercises include the Kettlebell Arm Bar, Lateral Lunge, Half-Kneeling Arm Rotation, and Walking Spiderman With Hip Lift and Overhead Reach². These exercises promote flexibility and relaxation⁴, and are beneficial for everyone, regardless of age, experience level, or training discipline¹.

You can improve your mobility with simple exercises that you can do at home, with minimal or no equipment, and in just a few minutes a day.”

Circl™ Mobility

But how do you improve your mobility? Do you need to spend hours doing boring stretches and foam rolling? Do you need to join a yoga class or a martial arts dojo? Do you need to buy expensive equipment or gadgets?

The answer is no. You can improve your mobility with simple exercises that you can do at home, with minimal or no equipment, and in just a few minutes a day. In this blog post, I’ll show you some of the best mobility exercises for beginners, and how they can benefit your body and mind. I’ll also share a short testimonial from a 46-year-old female who has started adding mobility exercises to her morning routine, and how it has changed her life. And finally, I’ll give you a sample journal log that you can use to track your progress and stay motivated.

Ready to move like a ninja? Let’s get started!

The Benefits of Mobility Exercises

Mobility exercises are movements that challenge and improve your joint range of motion, stability, and control. They can be static (holding a position) or dynamic (moving through a position). They can target specific joints, such as your ankles, hips, or shoulders, or involve multiple joints, such as your spine or your whole body.

Some of the benefits of mobility exercises are:

  • They reduce the risk of injury. When your joints are mobile, they can absorb and distribute force better, and avoid excessive stress or strain. This can prevent common injuries such as sprains, strains, tears, or fractures. Mobility exercises can also help you recover faster from existing injuries, by restoring normal function and blood flow to the affected area.
  • They decrease pain. When your joints are stiff and tight, they can cause pain and inflammation in the surrounding tissues. This can affect your quality of life and limit your activities. Mobility exercises can help you loosen up and relieve tension, by increasing the production of synovial fluid, which lubricates and nourishes your joints. They can also help you correct muscle imbalances, which can cause poor posture and alignment, and lead to chronic pain.
  • They improve posture and balance. When your joints are mobile, they can align and coordinate better, and support your body weight more evenly. This can improve your posture and balance, which are essential for your health and performance. Good posture and balance can also make you look more confident and attractive, and prevent falls and other accidents.
  • They enhance performance. When your joints are mobile, they can move more freely and efficiently, and generate more power and speed. This can improve your performance in any physical activity, whether it’s sports, exercise, or daily tasks. Mobility exercises can also help you master new skills and movements, by increasing your body awareness and control.
  • They boost your mood and energy. When your joints are mobile, they can communicate better with your brain and nervous system, and regulate your hormones and emotions. This can boost your mood and energy, and make you feel more relaxed and happy. Mobility exercises can also stimulate the release of endorphins, which are natural painkillers and mood enhancers.

As you can see, mobility exercises can have a positive impact on your physical and mental health, and help you live a better and longer life. But don’t take my word for it. Here is a testimonial from a real person who has experienced the benefits of mobility exercises firsthand.

A Testimonial from a 46-Year-Old Female

Hi, my name is Lisa, and I’m a 46-year-old female who works as a nurse. I’ve always been active and fit, but in the last few years, I started to notice some changes in my body. I felt more stiff and sore in the morning, and had trouble bending and reaching for things. I also had some nagging pain in my lower back and neck, and felt more tired and stressed. I thought it was just part of getting older, and that there was nothing I could do about it.

Then, one day, I stumbled upon a blog post about mobility exercises, and how they can help you move better and feel younger. I was intrigued, and decided to give it a try. I followed the instructions and did some simple exercises every morning, before going to work. They only took me about 10 minutes, and I didn’t need any equipment or special clothes. I just used a chair, a wall, and my own body weight.

At first, I didn’t notice much difference, but after a few weeks, I started to feel the effects. I felt more loose and limber, and had less pain and stiffness. I could bend and twist more easily, and reach for things without straining. I also felt more energetic and alert, and had a better mood and attitude. I was amazed by the results, and wanted to learn more. I searched online and found more mobility exercises, and added them to my routine. I also started to do some yoga and Pilates classes, which complemented my mobility training. I felt like I was rediscovering my body, and what it could do.

Now, after six months of doing mobility exercises, I feel like a new person. I move like a ninja, and feel like a teenager. I have no pain or discomfort, and can do things that I couldn’t do before, like touch my toes, do a split, or a handstand. I also perform better at work, and have more stamina and endurance. I get compliments from my colleagues and patients, who say that I look younger and happier. I feel more confident and attractive, and have a better relationship with myself and others. I’m so glad that I found mobility exercises, and I recommend them to anyone who wants to improve their health and well-being.

Wow, isn’t that inspiring? Lisa is a great example of how mobility exercises can transform your life, and make you feel and look younger. You can be like Lisa, too. All you need is some motivation, consistency, and a journal log.

A Journal Log for Your Mobility Exercises

A journal log is a tool that can help you track your progress and stay motivated with your mobility exercises. It can also help you identify your strengths and weaknesses, and adjust your routine accordingly. A journal log can be as simple or as detailed as you want, but here are some basic elements that you should include:

  • Date and time. Write down the date and time of your mobility session, and how long it lasted. This can help you establish a regular habit, and see how your mobility changes over time.
  • Exercises. Write down the names and descriptions of the exercises that you did, and how many sets and reps you performed. You can also include the intensity, difficulty, and range of motion of each exercise, and how they felt. This can help you monitor your performance, and challenge yourself to improve.
  • Feedback. Write down any feedback that you have about your mobility session, such as how you felt before, during, and after, and what you liked or disliked. You can also write down any questions, comments, or suggestions that you have, and any goals or plans that you want to achieve. This can help you reflect on your experience, and celebrate your achievements.

To give you an idea of how a journal log looks like, here is a sample entry from Lisa’s journal:

Date and time: Saturday, June 24, 2023, 6:30 am – 6:40 am


Downward-Facing Dog (Adho Mukha Svanasana). Muscles worked: hamstrings, gluteus maximus, deltoids, triceps, quadriceps. 1 set of 30 seconds. This is a classic yoga pose that stretches and strengthens the whole body. It feels great on my back and legs, and helps me wake up in the morning.

Lateral Lunge. Muscles worked: gluteus medius, adductors, quadriceps, hamstrings. 2 sets of 10 reps per side. This is a dynamic exercise that improves the mobility of the hips, knees, and ankles. It also challenges my balance and coordination, and makes me feel more agile.

Half-Kneeling Arm Rotation. Muscles worked: thoracic spine, shoulder girdle, core. 2 sets of 10 reps per side. This is a simple but effective exercise that improves the mobility of the upper back and shoulders. It also activates my core and stabilizes my pelvis, and helps me breathe better.

Walking Spiderman With Hip Lift and Overhead Reach. Muscles worked: hip flexors, quadriceps, hamstrings, gluteus maximus, thoracic spine, shoulder girdle, core. 1 set of 10 reps per side. This is a complex but fun exercise.

Research has shown that regular, balanced, and moderate physical activity can have significant benefits for aging adults¹³¹⁴. For instance, a study by the University of Florida found that such a program helped aging adults maintain their ability to walk at a rate 18% higher than older adults who did not exercise¹³¹⁴. Regular exercise also improves cholesterol levels, reduces blood pressure, cuts body fat, and lowers blood sugar⁹.

Population statistics further underscore the positive impact of mobility exercises on healthy aging. According to the Centers for Disease Control and Prevention (CDC), an older adult (age 65+) suffers a fall just about every second of every day in the U.S., resulting in more than 32,000 deaths annually⁷. However, many healthcare systems and providers have developed initiatives to encourage seniors to stay active at home, which can help preserve their mobility and reduce their risk for falls⁷.

In conclusion, mobility exercises are a key component of wellness that can be performed anywhere, by individuals of any body size. They not only contribute to healthy aging but also have a significant impact on the overall quality of life. So, whether you’re super athletic and fit or just starting your fitness journey, incorporating mobility exercises into your routine can lead to substantial health benefits¹².

Beginner Friendly Mobility Exercises

  1. Wall Angel: This exercise is a great global assessment of upper-body mobility. It assesses thoracic extension, scapular muscle control, and shoulder mobility¹.
  2. Thomas Test: This is another excellent mobility exercise for beginners¹.
  3. Standing Neck Side Bend with Strap: This exercise is great for cervical (neck) mobility³.
  4. Seated Trunk Twist in Chair: This exercise is beneficial for thoracic (upper back) mobility³.
  5. Paused Goblet Squat: This exercise is a good starting point for beginners. It helps improve lower body strength and mobility⁵.

Remember, it’s important to start slow and gradually increase the intensity of your workouts. Always listen to your body and stop if you feel any discomfort. It’s also a good idea to consult with a fitness professional or physical therapist before starting a new exercise routine.
Happy exercising!

(1) The Ultimate Full-Body Stretching Routine | Mobility Athlete.
(2) The 20 Best Mobility Exercises for Better Movement and … – BarBend.
(3) 8 Best Total Body Stretching Exercises to Improve Flexibility.
(4) Physical activity helps maintain mobility in older adults.
(5) Structured physical activity program can help maintain mobility in ….
(6) Physical Activity Helps Seniors Stay Mobile | NIH News in Health.
(7) Physical activity benefits all ages – Harvard Health.
(8) Why Senior Mobility Is so Important Right Now – Cleveland Clinic Health ….
(9) 9 Best Stretches to Promote Mobility as You Age – BioTrust.
(10) 10 of the Best Mobility Exercises to Up Your Range of Motion – Byrdie.
(11) A secret to longevity: mobility. Here are 5 simple stretches to do ….
(12) Exercise and Older Adults Toolkit | National Institute on Aging.
(13) Study proves physical activity helps maintain mobility in … – UF Health.
(14) Maintaining mobility and preventing disability are key to living ….
(15) Physical Activity Program Helps Maintain Mobility.

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