Full Body Reset: 27 Mobility Movements to Loosen Up Every Joint
Why You Need a Full Body Reset
Maybe your back hurts, your shoulders feel stiff, or your hamstrings are too tight. The truth is, none of these issues are isolated. Your body functions as a kinetic chain, meaning tension or pain in one area could stem from a completely different part of your body.
If you want to move freely and feel great, you need to address your entire body. This routine will take you through 27 mobility exercises to improve flexibility, relieve tension, and help you feel better from head to toe.
How This Routine Works
We'll start at the top and work our way down, covering every major joint in the body:
Neck
Shoulders
Elbows
Wrists and Hands
Upper Back
Lower Back
Hips
Knees
Ankles
Follow along and perform each movement as best as you can. By the end, your body will feel significantly looser and more relaxed.
Neck Mobility
1. Forward and Backward Bends
Drop your chin towards your chest, lifting the back of your head towards the sky.
Slowly tilt your head back, reaching your face toward the ceiling without compressing your neck.
2. Side Bends
Keep shoulders down and arms relaxed.
Tilt your head sideways, reaching one side of your face toward the ceiling rather than collapsing the neck.
3. Rotations
Maintain a tall posture while turning your head side to side.
Keep your chin level to avoid misalignment.
4. Chicken Neck Movement
Move your head forward and back, as if creating a double chin.
This helps correct forward head posture.
5. Side-to-Side Glides
Try sliding your head sideways without tilting.
This movement enhances lateral flexibility.
Shoulder and Arm Mobility
6. Shoulder Circles
Start small and increase the range of motion.
Keep thumbs pointed backward throughout the movement.
7. Shoulder Blade Circles
Shrug up, retract back, lower down, and push forward.
Move slowly to smooth out any tight spots.
8. Surfer Twists
Rotate your body while twisting your palms forward and backward.
Helps improve rotational mobility.
9. External Rotations
Keep elbows at your sides while rotating hands outward.
Strengthens muscles that support posture.
10. Elbow Circles
Move from palms up to palms down in a circular motion.
Ensures full-range elbow mobility.
11. Wrist and Hand Flexion/Extension
Make a fist, then extend fingers fully.
Move wrists up and down while stretching fingers wide.
Spinal Mobility
12. Thoracic Twists
Stand with feet slightly wider than hip-width apart.
Swing arms side to side, allowing your torso to rotate freely.
13. Forward and Backward Bends
Slowly roll down, stacking each vertebra.
Reverse the movement to stand tall again.
14. Side Bends
Place one hand on your hip and reach over with the other.
Keep movements controlled to stretch the side body.
15. Ragdoll Swing
Lean to one side, then let your arms swing loosely down and up the opposite side.
Loosens up the spine, shoulders, and hips.
Hip and Lower Body Mobility
16. Hip Circles
Move hips in a large circular motion while keeping your spine neutral.
17. Pelvic Tilts
Move your pelvis forward and backward like a bowl of water tilting.
Helps loosen lower back tension.
18. Pelvic Side-to-Side Glides
Shift your hips left and right.
Improves lateral mobility.
19. Leg Swings
Swing one leg side to side while balancing on the other.
Helps with hip rotation and coordination.
Knee and Ankle Mobility
20. Knee Circles
Stand with knees close together and make slow circles.
Helps prevent stiffness and improves joint health.
21. Ankle Circles
Rotate ankles in a controlled motion.
Focus on drawing a circle with your heel for a full range of motion.
22. Ankle Rolls
Roll your foot inward and outward.
Strengthens the stabilizing muscles around the ankle.
23. Toe Knuckle Stretch
Roll over your toes and apply light pressure.
Helps stretch the foot and ankle joints.
Final Thoughts
By now, you should feel lighter, looser, and more relaxed. This full-body reset helps improve mobility, relieve tension, and prevent pain. You can follow this routine daily or pick individual movements to incorporate throughout your day.
A well-functioning body moves freely, and when you move better, you feel better. Keep practicing these movements, and your body will thank you.