Workout Wonders: 12 Simple Exercises You Can Do Anywhere to Boost Mobility and Longevity

5. Cat-Cow Spinal Mobility

The cat-cow stretch offers a gentle and inviting way to breathe more space into your spine. Begin on hands and knees, wrists under shoulders and knees under hips. Inhale, arching your back and letting your belly sink down (“cow”). Exhale, rounding your back up and tucking your chin (“cat”). Move slowly between these positions, matching the pace to your breath for about one minute. This flowing motion not only eases stiffness but also helps reconnect your awareness to posture and alignment. If kneeling is hard on your wrists or knees, a seated version works wonders: Place your hands on your knees while sitting on a chair, and mimic the same flexion and extension of your back. Each wave brings nourishment to your spinal joints—essential for comfort during everything from lifting groceries to reaching for the seatbelt. Let this stretch be a kind check-in with your body, not a test or competition. Savor the movement, however it feels today.

6. World’s Greatest Stretch

Nicknamed the “world’s greatest stretch” for good reason, this dynamic move covers all bases: flexibility, rotation, coordination, and strength. Step one foot forward into a lunge, placing your hands on the floor inside your front foot. Gently lower your back knee if needed. Next, rotate your torso toward your front leg, reaching that arm skyward while keeping your other hand grounded. Feel the opening along your hips and spine. Return to the starting position and repeat on the other side. Aim for five slow repetitions each side. Pause at each stage if needed, or keep your back knee on the ground for more comfort. This integrated movement wakes up key muscles and joints, setting you up for more graceful motion throughout your day. It’s a favorite among trainers for its full-body payoff and its ability to make everyday activities feel more effortless. Give yourself permission to move slowly and explore where you feel the most “stuck”—your body will meet you with gratitude.