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9 Beginner Exercises You Can Do at Home for Better Range of Motion From Head to Toe

Writer: TEHRENE FIRMAN | Outlet: Well and Good

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With less movement amid the pandemic, your mobility is likely taking hit, leaving you feeling stiff, achy, and even in pain as you go about your day-to-day activities. It also affects your at-home workouts. For example, if you don’t have good hip mobility when doing things like squats and lunges, “your body will compensate by tugging on the lower back, knees, and ankles, which can ultimately cause injury and pain,” says trainer Amy Opielowski.


Physical therapist Grayson Wickham, DPT, says regularly focusing on exercises for better range of motion allows “joints to move freely and smoothly through its full range of motion with control and without compensation.” And these beginner-friendly exercises are a great place to start, improving your mobility from head to toe.


The best beginner exercises for range of motion form head to toe

  1. Rainbow neck stretch
  2. Side neck stretch
  3. Four-point shoulder exercise
  4. Wrist stretch
  5. Bottom-up squat
  6. Thread the needle
  7. Glute bridge
  8. Tiptoe walk
  9. Heel walk