Posture, Mobility & Flexibility Exercises
Improve Balance, Range of Motion, and Everyday Comfort
Chin Tuck
Chin retractions are a simple yet powerful exercise to improve neck posture, reduce tension, and strengthen the stabilizing muscles at the front of the neck. They are especially helpful for people who spend long hours sitting, looking down, or working at a computer.
Chin Tuck Rotation
Chin tucks are one of the most effective exercises for improving neck posture, reducing tension, and strengthening the deep stabilizing muscles of the neck. Adding variations, such as gentle head rotations, can further improve mobility and control.
Supine Chin Tuck
The supine chin tuck is a foundational neck exercise that helps strengthen the deep stabilizing muscles of the neck while encouraging proper spinal alignment. Performing it lying down provides extra support, making it an excellent starting point for beginners or those with neck discomfort.
Walk Your Hand Up the Wall (Shoulder Flexion)
The Walk Your Hand Up the Wall exercise is a gentle and effective way to improve shoulder flexion, mobility, and range of motion. It’s especially helpful for those recovering from shoulder tightness, stiffness, or postural imbalances, and can be done anywhere with minimal equipment.
Walk Your Hand Up the Wall (Shoulder Abduction)
The Walk Your Hand Up the Wall (Shoulder Abduction) is a gentle mobility exercise designed to improve shoulder abduction range of motion and overall shoulder flexibility. It’s especially useful for counteracting tightness from sitting, computer work, or limited overhead movement.
Wall Angel
Wall Angels are a posture-focused exercise that help improve shoulder mobility, strengthen upper back muscles, and train proper alignment of the spine.
Stick Assisted Active Range of Motion with Shoulder Abduction
The Stick Assisted Active Range of Motion (AAROM) exercise for shoulder abduction helps improve shoulder mobility, flexibility, and strength. Using a stick or dowel provides gentle assistance to move the arm through a greater range of motion, making it ideal for shoulder rehabilitation, stiffness, or postural correction.
Stick Assisted Active Range of Motion with Shoulder Flexion
The Stick Assisted Active Range of Motion (AAROM) with Shoulder Flexion exercise helps improve shoulder mobility, flexibility, and control. Using a stick or dowel allows gentle assistance from the opposite arm, making it ideal for restoring movement after injury, surgery, or periods of stiffness.
Cat Cow Exercise
Cat-Cow is a gentle, flowing exercise that improves spinal mobility, core engagement, and posture awareness. It’s often used to relieve tension in the back and enhance overall flexibility.
Ankle (AAROM) Active -Assisted Range of Motion
The Ankle Active-Assisted Range of Motion (AAROM) exercise helps improve ankle mobility, flexibility, and strength in the dorsiflexors. It’s commonly used to support proper gait, reduce stiffness, and aid in recovery from injury or post-surgery.
Strap-Assisted Knee Flexion
Strap-assisted knee flexion in sitting is a gentle exercise that improves knee mobility and flexibility while engaging the hamstrings. It’s ideal for rehabilitation, post-surgery recovery, or reducing stiffness from prolonged sitting.
Median Nerve Flossing
Median nerve flossing is a gentle mobility exercise designed to mobilize the median nerve along its path from the neck and shoulder down to the hand. It can reduce nerve tension, improve arm and wrist flexibility, and relieve mild tingling or numbness in the forearm, thumb, and fingers.
Ulnar Nerve Flossing
Ulnar nerve flossing is a gentle mobility exercise that helps mobilize the ulnar nerve along its path from the neck and shoulder down to the hand. It can reduce nerve tension, improve elbow and wrist flexibility, and relieve mild tingling or numbness in the forearm and hand.
Supine Knee Sciatic Nerve Flossing
Supine Knee Sciatic Nerve Flossing is a gentle mobility and nerve-gliding exercise that targets the sciatic nerve while stretching the hamstrings. It’s commonly used in rehabilitation, injury prevention, and mobility programs to reduce nerve tension, improve lower-limb flexibility, and support pain-free movement in the hips, knees, and lower back.
Seated Sciatic Nerve Flossing
Sciatic nerve flossing is a gentle mobility exercise designed to mobilize the sciatic nerve along its path from the lower back through the leg. It helps reduce nerve tension, improve flexibility, and relieve symptoms like leg tingling or mild nerve discomfort.
Radial Nerve Flossing
Seated Radial Nerve Flossing is a gentle nerve mobility exercise performed in a supported position to help improve the movement of the radial nerve through the arm. It’s ideal for those who need more stability or are working through irritation, tightness, or sensitivity in the arm, wrist, or hand.
Heel Slides
Heel slides are a gentle exercise that improves knee and hip mobility while activating the quadriceps and hip muscles. They are commonly used in rehabilitation or for individuals looking to maintain or regain lower body range of motion.
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