Test Your Mobility: 3 Simple Exercises You Can Try at Home

Mobility is an important indicator of overall physical health. Testing your movement at home can help you identify areas that may need strengthening or stretching. These exercises are safe for most adults, but stop if you feel sharp pain.

1. Sit-to-Stand Challenge

This exercise tests lower body strength, balance, and hip mobility.

• Sit in a sturdy chair with your feet flat on the floor.
• Cross your arms over your chest.
• Stand up slowly without using your hands, then sit back down.
• Repeat 10 times and note if you need to use your hands or feel unsteady.

2. Shoulder and Upper Back Reach

Check flexibility and upper body range of motion.

• Stand or sit tall.
• Reach one arm overhead and slightly back, then the other arm.
• Try to touch your fingertips together behind your head or upper back.
• Repeat 5–8 times per side, noting any stiffness or limited movement.

3. Heel-to-Toe Walk

This exercise tests balance and coordination.

• Find a straight line or mark on the floor.
• Walk forward placing the heel of one foot directly in front of the toes of the other foot.
• Take 10–15 steps and see if you can maintain balance without wobbling.

What Now?

If you notice limited mobility, stiffness, or balance issues, incorporating daily gentle stretches, strengthening exercises, or consulting a physical therapist can help improve function and reduce injury risk.

Trying these exercises once a week can help you monitor changes over time and keep your body moving safely. Challenge yourself to improve your range of motion and balance gradually.

Contact us today to get a customized plan that improves your mobility and keeps you moving confidently.