mobility
Full-Body Mobility
hips · shoulders · upper back · legs
bodyweight · beginner
How to do it
- 1Arm circles: ten forwards and ten backwards, small to big.
- 2Leg swings: ten forwards and back on each leg, holding something for balance.
- 3Lunge and reach: step into a long lunge, both hands inside the front foot, then reach the inside arm up. Three each side.
- 4Bodyweight squats: ten slow ones, going a little deeper each time.
What to think about
- Keep moving rather than holding.
- Easy enough that you could talk through it.
What usually goes wrong
- Treating it as a workout and rushing it.
- Skipping it because the walk already made you warm.
Worth knowing
- Hold onto something steady for the leg swings.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Before lifting, warm-ups that move through range are preferred to long held stretches; held stretches belong after the session.
- Stretching improves range of motion; it does not meaningfully reduce muscle soreness in the days after training.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.