16/09/2026
15 of my top - limited space mobility exercises to help you feel loose and mobile x
Save for another day ♥️
1. Bend and twist
- Bring your shoulder towards the opposite knee
- Keep the movement fluid
2. Roll down
- Imagine moving each vertebrae of your spine at a time
- Keep legs straight
3. Lunge hip flexor lean
- Step leg to outside of hands
- Straighten back leg and find balance
- Lean back while pushing hip forward
4. Step to prayer squat
- Step to outside of hands
- Stay low, push knees out with elbows if needed
5. Cobra with knee bend
- Keep hands on floor, push body up
- Lower down and bend knees
- Think heels to bum
7. Sumo Squat
- Angle feet outwards
- Think sliding down a pole, try not to let body bend too far forwards.
8. Sumo to forward bend
- Feet turned outwards
- Bend knees then straight bum back
- Feel stretch in back of legs
9. Cat cow
- Arch through back
- Push bum out and bring head up
10. Kneeling pull through
- Four point kneeling
- Push arm through to other side
- Reach and Repeat
11. Break dancer
- Plank position
- Take leg and lift hand, replace hand with bum
- Sit down, then pull back through to return to plank
12. 9090 twist
- Sit with hips in two 90 degree positions
- Rotate hips, push up through hand
- Lift back knee, feel stretch through side
13. Shoulder circles
- Hold hands on shoulders
- Draw big circles add in upper body
- Make sure you change directions
14. Side claps
- Arms out to side
- Keep arm in position take other side and clap in place
- Alternate arms
15. Shoulder twists behind body
- Bring one arm behind head and other up back
- Repeat each side
