Adding mobility movements into your routine is essential for staying active, preventing stiffness, and moving through life freely and without pain. Mobility isn’t just about flexibility, it’s about improving joint range of motion, supporting muscle health, and helping your body function better day to day.

Here are five simple mobility movements you can add into your gym routine or at-home exercise practice, starting from the most basic to the most complex.

1. Child’s Pose for Lower Back and Hip Mobility 

This gentle stretch helps release tension in the lower back, hips, and shoulders.

• Begin on the floor with your hips in line with your feet.

• Widen your knees slightly and reach your hands forward to stretch long.

• Option: Send your arms behind you if that feels more comfortable.

Child’s Pose is especially useful for easing stiffness in the spine and promoting relaxation.

2. Downward Dog Stretch for Hamstrings and Back Pain Relief

A yoga staple, this movement lengthens the hamstrings, calves, and back while also strengthening the shoulders.

• Start in a high plank with shoulders stacked over wrists.

• Send your hips up toward the ceiling and press your heels toward the floor.

• Keep your chest moving toward your thighs.

This is a powerful posture for people who spend long hours sitting, as it counteracts tight hamstrings and back strain.

3. Squat to Stand for Hip and Hamstring Flexibility 

This dynamic movement stretches the hamstrings and hips while also improving squat form.

• Stand with your feet slightly wider than hip-width apart.

• Grab hold of your ankles and extend your hips upward to stretch the hamstrings.

• Lower back down into a squat, opening up the hips and ankles.

Great for building mobility needed for everyday tasks like bending and lifting.

4. Cossack Stretch for Hip and Ankle Mobility 

The Cossack stretch is excellent for hip and ankle mobility.

• Stand with feet wide apart.

• Shift your weight into your left heel, bending the knee while keeping the other leg straight.

• Stay low and then switch sides.

This movement builds strength and flexibility at the same time, key for joint health.

5. Hip Rotation Stretch for Improved Joint Mobility 

This exercise helps open the hips and improve rotational mobility.

• Sit on the floor with your knees bent and feet flat.

• Drop both knees to one side, rotating your hips while keeping your feet in place.

• Switch sides and repeat.

Improved hip mobility can reduce stress on the lower back and knees.

Why Mobility Matters for Musculoskeletal Conditions

For those living with musculoskeletal or inflammatory conditions, mobility exercises aren’t just “nice to have”, they’re essential. Improved mobility can:

• Reduce stiffness and ease joint discomfort

• Enhance movement confidence in daily life

• Support better posture and spinal health

• Decrease compensatory strain on surrounding muscles and joints

Consistently practicing mobility work helps your body feel freer, lighter, and more resilient.

Supporting Mobility with Natural Relief

To get the most out of your mobility routine, you can complement your practice with natural topical support. Applying Kunzea Pain Relief Cream before stretching may help ease tight muscles and joints, while Magnesium Oil Topical Spray or a warm soak with Kunzea Bath Salts after exercise can encourage relaxation and recovery.

Together, mobility training and natural relief can help you move through life with greater ease, supporting both your fitness and your long-term joint health.

References 

1. Cleveland Clinic. (2025, February 14). Child’s pose. Health Essentials. https://health.clevelandclinic.org/childs-pose 

2. Cleveland Clinic. (2024, July 16). Take a ‘paws’ with the downward dog. Health Essentials. https://health.clevelandclinic.org/downward-dog-adho-mukha-svanasana

3. David, N. (2020, January 8). How to do a cossack squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/cossack-squat#takeaway

4. Vandergriendt, C. (2023, August 28). How to improve hip external rotation mobility: stretches and exercises. Healthline. https://www.healthline.com/health/hip-external-rotation