Skip to content

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Extended Holiday Returns:

  • Orders from Nov 1 - Dec 31, 2023, can be returned until Jan 31, 2024.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Free Standard Shipping

|

Money Back Guarantee

|

Get 10%

|

Shipping Within the USA

Free standard shipping applies to all U.S. mainland orders above $49 and free express shipping on all U.S. orders above $100 (excludes Alaska, Hawaii, Puerto Rico, and the US Virgin Islands).

For orders under $49, we offer Flat Rate Standard Shipping for $6.99. With standard shipping, allow for 1-2 business days to process the order and 3-5 business days for delivery.

We also offer Flat Rate Express Shipping. Flat-Rate Express Shipping is $14.99. Please allow for 1-2 business days to process the order and 2 business days for delivery.

International Shipping

At this time we offer shipping to the customers in United States (including Hawaii, Alaska, Puerto Rico, Guam, Palau, and USVI) and internationally we are shipping to the United Kingdom and Canada. We are continuously working on it and plan to expand our international shipping to more countries in the future.

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Money Back Guarantee

DMoose Return Policy:

  • Enjoy a 30-day money-back guarantee on all purchases.
  • Full refunds available if not satisfied—contact us within 30 days of receipt.
  • For returns, contact support@dmoose.com or call (833) 366-6733.

Warranty Information:

  • 1-year warranty on all equipment.
  • Lifetime warranty on all belts.

Please reach out to our customer service for any return inquiries/claim a warranty or go to help.dmoose.com

Get Up & Moving With These 7 Head-To-Toe Mobility Exercises

DMOOSE

Get Up & Moving With These 7 Head-To-Toe Mobility Exercises
Table Of Contents
/g>

Regular exercise is important for maintaining physical health, but did you know that mobility training is just as important for keeping your body healthy and spry? Mobility exercises help improve your range of motion and keep your joints healthy. If you're new to mobility training, don't worry! We've put together a list of seven easy exercises you can do at home without equipment. 

Before we start, let's quickly go over what mobility is and why it's important. Mobility generally refers to the ability of a joint to move through its full range of motion. For example, if you can easily touch your toes, you have good hamstring mobility. 

You may think it's just better flexibility, but mobility is SLIGHTLY more involved than flexibility; in contrast, flexibility refers to your passive range of motion, and mobility is your active range of motion.

While we all are born with different levels of mobility, it tends to decline as we age, and an inactive lifestyle if we don't work to maintain it. That's where mobility exercises come in! Regular mobility training can help improve your range of motion, prevent injuries, and even ease pain caused by conditions like arthritis. 

What are the Benefits of Mobility Training?

Before learning about the exercises, let's acquaint ourselves with why it's important to do mobility exercises at all. Here are some notable benefits:

Lower Risk of Injury

Mobility is key for injury prevention. Joints that are too tight or too flexible are more susceptible to injury. Mobility exercises can help train your body to move in a more functional range of motion, preparing you for daily life and exercise. 

Mobility training can also improve your flexibility, reduce your risk of injury, and even improve your athletic performance. Whether you're a seasoned athlete or a weekend warrior, mobility work is essential to any well-rounded training program.

Freedom of Movement

For many people, mobility is an important part of their daily lives. It allows them to move freely and without restriction. However, for some people, mobility can be a challenge. Whether due to an injury or a chronic condition, mobility problems can make it difficult to participate in everyday activities. 

Mobility training can help address these issues. Through a series of specialized movements, mobility exercises can help to improve the range of motion and flexibility. Mobility training can also help strengthen the muscles and joints, making it easier to move around.

Improve Athletic Performance

Mobility is important in athletic performance, as it helps you generate more power and prevent injuries. While many people think of mobility as static stretching, several mobility exercises can be helpful for athletes. 

These include dynamic stretches, which involve moving your joints through their full range of motion; mobility drills, which can work toward improving coordination and explosiveness; and foam rolling, which can potentially release muscle tightness. All these factors directly or indirectly impact your athletic performance. 

Allow Proper Form and Perfect Execution of Exercises

Having proper form when exercising is essential to get the most out of your workout and avoid injury. However, sometimes perfect form can be difficult to achieve, especially if you are new to a particular exercise or working out. This is where mobility comes in. 

By performing exercises that improve your flexibility and range of motion, you will be better able to execute the perfect form for any given exercise. As a result, you will achieve better results from your workout while reducing your risk of injury.

7 Head-To-Toe Mobility Exercises

Here are our top picks for mobility exercises:

1. Child’s Pose With Lat Stretch

  • Begin in child's pose and take 10 breaths.
  • Gently walk your arms out to one side while keeping your pelvis and legs in the same spot. 
  • Hold this position for 10 breaths. 
  • Repeat this on the other side for 10 breaths. 

2. Neck Tilt

  • Start by sitting up tall in a chair with both feet flat on the ground. 
  • Slowly tilt your head towards one shoulder until you feel a slight stretch along the side of your neck. 
  • Hold this position for 30 seconds before returning to the starting position and repeating on the other side. 

3. Supine Windshield Wiper

  • Lie flat on your back on a mat, or firm surface with both legs extended straight up in the air in your arms resting at your sides. 
  • Slowly lower one leg towards the floor until it is at a 45-degree angle with your other leg. 
  • Return this leg to meet the other leg and repeat on the other side. 
  • Continue alternating sides for 30 seconds or more. 

4. Active Leg Raise

  • Lie flat on one side with both legs extended straight out in front of you and propped up on an elbow or two pillows to support your head. 
  • Gently lift the upper leg away from the bottom leg until it is about 6 inches off of the floor. 
  • Return this leg back down to meet the other leg and repeat 8-10 times before switching sides and repeating on the other side. 

5. Cat and Cow

  • Start in an all-fours position on a mat or firm surface (wrists under shoulders, knees under hips). 
  • As you inhale, arch your spine towards the ceiling into an "upside down U" shape—this is a cow pose! 
  • As you exhale, round your spine toward the floor into a "C" shape—this is a cat pose! 
  • Be sure not to arch or round too intensely; these should be gentle movements. 
  • Continue alternating between cow pose and cat pose for 30 seconds or more. 

6. Standing Calf Raise

  • Begin standing with feet hip-width apart and hands resting lightly on a wall or countertop for balance (if needed). 
  • Keeping feet flat on the ground, raise heels so that only toes touch the floor—you should feel this in both calves. 
  • Lower heels back down below ankles so that the entire foot touches the floor again before repeating calf raises 8-10 more times without pausing in between reps. 

7. Toe Raise

  • Begin standing tall with feet hip-width apart.
  • Keeping the entire foot flat on the floor.
  • Raise your toes up as high as you can towards your shins.
  • Lower them back down so that the entire foot touches the floor again before repeating 8-10 times without pausing in between reps.
  • You can also hold onto something for balance if needed.

FAQs

1. What causes poor hip mobility?

The inflammation of the bursae surrounding your hip, known as hip bursitis, can interfere with your mobility and cause pain. It's commonly brought on by repetitive stress to the area or an infection but could also be caused by a traumatic injury.

2. How do you increase mobility in old age?

Balance and coordination exercises, stretching, strength training, and cardio are all important for older adults. Stretching exercises can be especially beneficial in improving flexibility and helping with balance and coordination.

3. How do you exercise with poor mobility?

Exercising can be done in many ways, such as walking, running, cycling, dancing, tennis, swimming, water aerobics, or "aqua jogging." People with mobility issues often find that exercising in water is especially beneficial as it supports their body and reduces the risk of muscle or joint discomfort.

Conclusion

We hope you enjoyed this guide to mobility exercises! Remember, there is always time to improve your range of motion. Regular exercises can help ward off pain, prevent injuries, and even ease stiffness caused by conditions like arthritis. Just be sure not to consult with a doctor before starting any new exercise regimen—and have fun getting moving!

Reading List

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

  • How to Exercise Safely and Recover Properly When Sick

    Have you ever wondered whether you should exercise when you're feeling unwell? Many of us face a common dilemma, e...

  • How to Track Fitness Progress: 10 Ways to Meet Your Goals

    Have you ever started a new workout routine full of enthusiasm and excitement, only to find that your motivation d...

  • Benefits of Drinking Lemon Water

    Lemon water is the best beverage available on earth. There are so many drinks we u...

  • How Fitness-Focused Meals Improve Your Health?

    Want to look smart and 100% fit? Pay attention to your meals to find quick improve...

  • Gain Lean Muscles: Workout, Nutrition Plan & More

    It’s just been a few days since you started going to the gym, and you already expect to see the perfect lean muscl...

  • Workout Meal Plan According to Professional Athletes for Better Results

    Nutrition has a major role in bringing positive results to the body. For athletes, nutrition significantly contrib...

  • Weight Loss: Can You Achieve Your Goal with Exercise Only?

    The moment you plan to shed some extra pounds, the thought of not being able to eat your favorite foods holds you ...

  • How to Lose Weight Naturally

    Losing weight- a thought that could be termed a collective nightmare of today's society. Call it insecurity or sel...

  • Is the Keto Diet Beneficial in Slowing Tumor Growth or Does It Pose the Risk of Wasting Syndrome?

    New research conducted on rodents has shed light on the potential benefits and risks of the ketogenic diet, popula...

  • Investigating the Effects of Oral Cannabidiol (CBD) on Physical Fitness and Well-Being in Unaffected Adults!

    A recent study published in the Nutrients Journal has shed light on the effects of orally administered cannabidiol...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.