Simple Mobility Exercises to Do at Home This Winter

When the weather outside is frightful, it can be tempting to stay indoors and skip your usual exercise routine.

But staying active – even when it’s chilly outside, the roads are icy, or you’re short on time – is key to maintaining balance and strength as we age. Regular exercise at home can help prevent falls, keep muscles and joints strong, and support both your mental and physical wellness. Even just twenty minutes a day can make a noticeable difference in how you feel!

Whether you’re cozying up inside due to the frigid temps or just need a quick and easy workout, here are ten simple mobility exercises you can do at home to maintain balance, boost strength, and stay active all year long.

• Neck tilts
  This exercise helps reduce neck pain or stiffness, giving you better range of motion during the day. Performing this movement not only improves blood flow and sleep quality, but it can also reduce how often you get headaches. So many benefits!
  Begin this movement by sitting up straight and relaxing your shoulders. Slowly tilt your head to one side, bringing your ear to your shoulder and hold for 10 seconds. Return to a neutral position and repeat on the other side. Perform this exercise 10-15 times on each side.

• Arm circles
  Doing arm circles can help improve shoulder mobility and flexibility, which is especially helpful if you experience stiffness in the upper body.
  For this exercise, stand with your feet shoulder-width apart and extend your arms to your sides. Begin making small circles, gradually increasing them in size. After 10-15 seconds, reverse the direction of the circles. Do 10-15 seconds in each direction for 2-3 sets.

• Shoulder rolls
  If you experience shoulder tension, this could be a result of poor posture or stress. Shoulder rolls can help relieve stiffness and improve your range of motion.
  Start by sitting or standing tall, with your arms relaxed at your sides. Slowly roll your shoulders forward in a circular motion 5-10 times. Reverse the direction and roll your shoulders backward 5-10 times. Repeat this for 2-3 sets.

• Wall push ups
  For this simple exercise, all you need is a wall – but use one without any mirrors, windows, shelves, or picture frames that could accidentally be knocked down!
  Standing an arm’s length from the wall, lean forward slightly and place your palms flat on the wall at the height and width of your shoulders. Slowly bring your body towards the wall, keeping your feet firmly planted on the ground. Then, gently push yourself away from the wall until your arms are straight. Repeat this 15-30 times.

• Ankle circles
  Not only is this movement useful for maintaining flexibility in the ankles, but it is also great for improving circulation throughout the body!
  Sitting on a chair with your feet flat on the floor, life one foot off the ground and rotate your ankle in a circular motion. Do 10 to 15 circles in one direction, then switch to the other direction. Repeat on the opposite side with your other ankle.
• Quad stretch
  For this exercise, you will need to use a chair for support. Make sure the chair is stable and heavy (not one with wheels!) since you will be balancing on one leg during this stretch.
  Holding onto the chair with your left hand and bending your right knee, use your right hand to grab your ankle or top of your foot. Gently pull your foot towards your bottom, keeping your knee pointed to the ground. Hold this position for 15 to 30 seconds before switching to your left leg and repeating the process over again.
• Leg raises
  If you want to improve your core strength, posture, and hip flexibility, leg raises are a great option. This movement can also be useful for reducing lower back pain.
  Sitting on a chair, extend one leg out in front of you and hold it for 5 seconds before lowering it to the floor. Switch to the other leg and repeat the process 10-20 times. Leg raises can also be done standing, holding the back of the chair for support and extending your leg behind you or to the side. Do whichever movement feels best for you, or even all the above!
• Seated knee to chest
  Also helpful for the lower body, this simple exercise improves mobility in your knees and hips by stretching the joints. Even better – you also get to complete this one while seated!
  Sitting in a chair, grasp your right knee, slowly pulling it towards your chest. Once you feel the stretch, hold this position for 15-20 seconds. Gently lower your leg back down to the floor before switching to the left knee. Repeat on each side for 2-3 sets.

• Standing heel and toe raises
  This exercise helps strengthen the calves and improve balance, which is especially useful for reducing the risk of falls.
  Standing behind a chair or counter for support, slowly rise onto your toes, lifting your heels as high as you can. Hold this position for 10-15 seconds, then gently lower your heels back to the floor. Then, life your toes off the floor, balancing on your heels for 10-15 seconds. Repeat this for 10-15 sets.

• Chair squats
  Squats help strengthen the lower body and are a great mobility exercise to improve balance and strength. They can also make everyday movements, like getting in and out of a chair or car, much easier.
  Sitting in a chair, keep your feet shoulder-width apart. Slowly stand while using only your legs, avoiding pushing yourself up with your arms. Once standing, gently lower yourself back down into the chair. Repeat this for 10-15 sets.

The best part about these exercises is that they don’t take up a ton of time, so you can easily implement them into your daily routine. By making mobility a priority as we age, we can continue to enjoy the same activities we normally do. Save this blog for future use so you can come back to them everyday, and encourage a friend or partner to join in with you!

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