8 Mobility Exercises That Keep Your Joints Healthy for Life

7. Ankle Circles and Dorsiflexion Stretch (Ankle Mobility)

Stiff ankles affect everything above them—your knees, hips, and even your lower back compensate when ankles can't move properly. Sit or stand, lift one foot off the ground. Slowly rotate your ankle in large circles, 10 times clockwise, then 10 counterclockwise. Next, place your toes on a wall or step, knee forward, and lean in to stretch your calf and Achilles tendon. Hold 30 seconds per side. Limited ankle mobility causes knee pain during squats, affects running efficiency, and increases fall risk. These exercises are particularly crucial for anyone who wears heels, has had ankle injuries, or spends all day in shoes that restrict natural foot movement.

8. Neck Half-Circles (Cervical Mobility)

Your neck holds the weight of your head—roughly 10-12 pounds that becomes functionally heavier with every degree of forward tilt. Sit or stand with good posture. Slowly drop your right ear toward your right shoulder, then roll your chin down toward your chest, continuing until your left ear approaches your left shoulder. Reverse direction. Move slowly through 5 half-circles each direction (avoid full circles, which can compress the cervical spine). This exercise counteracts "tech neck," reduces headaches caused by muscle tension, and maintains the neck mobility needed for safe driving and daily activities. Do this several times daily, especially after long periods at screens.