What do we mean by mobility?
Flexibility describes how far a joint or muscle can move or lengthen. Mobility is commonly used more broadly to describe moving through a range with control. Gentle movement and stretching can both have a place in a routine.
A six-minute movement break
The sequence below is an illustrative break rather than a treatment for stiffness, pain, or an injury. Use a comfortable range throughout. Take the seated version when balance or standing is difficult.
| Minute | Movement | Keep it comfortable |
|---|---|---|
| 1 | Easy march | Relax your shoulders; use a gentle pace. |
| 2 | Shoulder circles | Make small circles; change direction halfway. |
| 3 | Gentle neck turns | Turn slowly left and right without forcing range. |
| 4 | Supported heel raises | Hold a sturdy surface and move with control. |
| 5 | Seated ankle circles | Switch feet after about 30 seconds. |
| 6 | Easy march to finish | Slow down gradually and breathe normally. |
Use the guided timer to follow the sequence. You can pause or reset it at any point.
Range is not a competition
Stay within a range that feels comfortable. Do not force a joint into position, bounce into a stretch, or continue through pain. The NHS advises stopping exercise if you feel pain or become unwell.
Build a small habit
Try a short movement break after a stretch of sitting, before an easy walk, or whenever it fits your day. Begin with less if six minutes feels like too much. For a workout warm-up, add gradual movement that suits the activity you are about to do.
Persistent pain, loss of movement, or symptoms after an injury need assessment. A general mobility sequence cannot diagnose or treat the cause.