Keep Moving: 10 Physiotherapy Exercises to Maintain Your Mobility

Life is all about movement. Whether you’re chasing the kids around, taking a morning stroll, or simply dancing to your favorite song, mobility is the key to living life on your terms. When moving becomes tough due to injury, aging, or health challenges, physiotherapy steps in like your personal coach, helping you regain control, strength, and freedom.

If you think physiotherapy is just about recovery, think again. It’s all about unlocking your body’s potential to do more, feel better, and go further. By targeting flexibility, strength, and balance, physiotherapy exercises can transform the way you move every day. Ready to stretch, strengthen, and stride into a more mobile and enjoyable life? Let’s jump into 10 fun and effective exercises that will have you moving like never before!

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1. Stretch It Out: Cat-Cow Stretch

When your back feels stiff, the Cat-Cow stretch is here to save the day. This yoga-inspired movement gently warms up your back muscles and improves flexibility through your spine.

How to do it:

Start on your hands and knees. Inhale as you arch your back, lifting your head and tailbone (Cow Pose). Then exhale as you round your back, tucking your chin and pelvis (Cat Pose). Repeat 10 times.

Why it works:

It loosens tight muscles, boosts circulation, and helps you maintain good mobility in your back.

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2. Roll with It: Ankle Circles

Ankle mobility is often overlooked but essential for steady footing. Keep your foundation strong with this simple exercise.

How to do it:

While seated or standing, lift one foot off the ground. Use your ankle joint to lowly rotate your foot in a circle, 10 times clockwise, then 10 times counterclockwise. Switch feet.

Why it works:

It strengthens your ankles and improves balance, reducing the risk of trips and falls.

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3. Take a Stand: Sit-to-Stands

Want to feel stronger getting in and out of chairs? This functional movement is a game-changer for building leg power.

How to do it:

Sit on a chair with your feet flat on the floor. Lean forward slightly, then push through your heels and thighs to stand up. Slowly lower yourself back down. Do 3 sets of 10.

Why it works:

It builds leg strength and boosts confidence for everyday activities like getting out of bed or off the couch.

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4. Step Up Your Game: Side Steps with a Resistance Band

Strengthen your hips and thighs while improving stability with this fun and energising exercise.

How to do it:

Wrap a resistance band just above your knees. Stand with your feet shoulder-width apart, then take small side steps to the side. Do 2 sets of 10 steps each way to the left and right.

Why it works:

It targets the glutes and hips, helping you walk and climb stairs with ease.

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5. Flex Those Hamstrings: Standing Hamstring Curls

Tight hamstrings can throw off your stride. Keep them limber with this dynamic movement.

How to do it:

Stand behind a chair for support. Bend one knee, slowly bring your heel toward your bottom, then lower your leg back down. Do 3 sets of 10 on each leg.

Why it works:

It strengthens your hamstrings, making walking and running smoother and more efficient.

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6. March to the Beat: Knee Marching

Knee marching is perfect for waking up your hips and legs while improving coordination.

How to do it:

Sit in a sturdy chair with your back straight. Lift one knee as high as you can, then lower it. Alternate legs for 20 repetitions.

Why it works:

It keeps your hips flexible and improves circulation in your legs.

7. Stretch and Reach: Overhead Shoulder Stretches

Upper body mobility is just as important as lower body movement. This stretch keeps your shoulders limber and can reduce tightness and discomfort.

How to do it:

Stand or sit comfortably. Clasp your hands together and stretch your arms overhead. Hold for 10 seconds, then lower. Repeat 5 times.

Why it works:

It prevents stiffness and improves your ability to reach for items on high shelves (or celebrate physio wins with your hands in the air!).

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8. Glide into Action: Heel Slides

Improve knee mobility and flexibility with this gentle, seated exercise.

How to do it:

Lie on your back with one leg bent and the other extended. Slowly slide the heel of your bent leg toward your butt, then straighten it again. Do 3 sets of 10 on each leg.

Why it works:

It’s a low-impact way to keep your knees moving smoothly.

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9. Balance Like a Boss: Single-Leg Stands

Strengthen your core and improve stability with this classic balance exercise.

How to do it:

Stand near a wall or chair for support. Lift one leg and hold your balance for 10 seconds. Switch legs. Do 3 rounds on each side.

Why it works:

It’s great for building core strength, boosting balance, and preventing falls.

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10. Push It Up: Wall Push-Ups

Strengthen your arms, chest, and shoulders with this simple upper-body exercise. It’s great for building strength without straining your joints.

How to do it:

Stand an arm’s length away from a wall. Place your hands flat on the wall at shoulder height. Slowly bend your elbows, bringing your chest toward the wall, then push back to the starting position. Do 3 sets of 10 repetitions.

Why it works:

It boosts upper-body strength, improving your ability to carry, lift, and perform everyday tasks with ease.

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Improve Your Mobility Day by Day

There you have it—10 simple exercises to get you moving and feeling more mobile. Best of all, they can all be done at home and easily incorporated into your daily routine. Remember, it’s not about perfection; it’s about steady progress. Start small, stay consistent, and watch your mobility improve day by day.

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Move, Feel, and Live Better with CARED

Ready to take your mobility to new heights? At CARED, our expert physiotherapists create personalised exercise plans tailored to your abilities and goals, helping you move with confidence and ease.

With flexible online and in-person appointments available across Australia, accessing high-quality physiotherapy has never been more convenient. Simply submit a client form, set your preferences, and we’ll organise your appointment at a time that works for you.

Curious to see what physiotherapy can do for you? Unlock strength and mobility from the comfort of your home! Download our FREE Body Weight Only Home Exercise Program, designed by expert physiotherapists to help you boost balance, flexibility, and overall fitness—no equipment required. Start moving better today!

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