NKC Blog - Restricted Mobility and Movement
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Restricted Mobility and Movement

Health Warning


Consult a doctor before you start any exercise program. Moreover, it's ideal to have a full evaluation to ensure you do not have any severe injuries that can get worse by taking part in these exercises. 

Once your doctor has cleared you for exercise, you must start slow; the progress depends on each individual. While it's good to push yourself, there is no reason why you should push yourself to a point where it harms your health. 

 Furthermore, it's best to keep an eye on your injury and make sure the inflammation does not come back. If you feel you cannot complete the exercise and are placing excessive strain on your body, it's best to regroup with your doctor or therapist.

 Mobility impairment 

Mobility impairment is a common disability that can affect movement ranging from walking to manipulating objects by hand. Meaning it can impact anything from your gross motor skills to your fine motor skills; both essential to maintain a healthy day-to-day lifestyle. To help you out, we have listed a simple mobility routine to help you stay on the move.


Ankle Mobility

Only with good ankle mobility can you ensure a good balance, fewer falls, and good performance during the various day to day tasks. 



  • Stand next to a wall - face your right or left side towards the wall.
  • Place your right or left hand on the wall for support.
  • Slowly lean forward on your toes, and form a complete tip-top position.
  • Then slowly rock backward and firmly secure your heels on the ground.
  • Lift your toes off the ground and go back as far as possible.


Follow the ankle mobility movement at least ten times.


Walking Hip Openers

Think of your hip joint as a circular agent connected to a socket that moves in all directions. It's essential to warm up your hip and its surrounding muscles before taking part in any exercise. Once your body warms up, you can easily ensure stability and balance.



  • Stand firm and tall with your feet hip (width) apart from each other.
  • Once you have sacred footing, lift your right knee and bring it towards your chest.
  • Make a circular motion using your right knee, bring it upwards and then out towards the side and finally back to its starting point.
  • When both feet are secured on the floor, repeat the process with your left knee.


Work on your hip flexors, glutes, hip abductors, hip extensors, and hip adductors; by following the process ten times every day. 


Thoracic Spine Windmills

The thoracic spine plays a huge role in your movement. As it helps move your arms in every direction possible. Simultaneously, a poor thoracic spine can cause below-average mobility, shoulder pain, poor posture, and upper back pain.



  • Place a yoga mat or towel on the floor and lie on your side.
  • Bend your knees and create a 90-degree angle.
  • Resting your knees beside you, move your bottom leg downwards.
  • Holding your other leg in place using a foam roller or towel.
  • Extend your arms along the floor, and set them straight.
  • Keeping them stacked on top of each other at your shoulder height.
  • Lift your top arm and rotate it away from your body and hold the position for three seconds.


Work your core muscles, upper back, obliques, and spine stabilizing muscles by practising the routine five times on each side.


Shoulder Pass-Through 

A poor posture can cause tightness in your chest, and on the front side of your shoulder. Warming up before a workout can help improve your form and even help prevent any injury. 



  • Holding a broomstick parallel to the floor stands on your feet (shoulder-width apart).
  • Keep your arms straight, and gradually raise the broomstick upwards.
  • Holding your core tightly in place helps maintain balance and ensure a good posture.
  • Keep moving and bring the broomstick behind your head (as far as possible).
  • Hold the position for about two seconds, and repeat the process.


Work your rotator cuff, chest, anterior deltoid, and upper back with a simple shoulder pass through the routine. Repeat the process five times every day. 


Taking part in these four move mobility routines can help you break free from restricted mobility and movement issues, and create and maintain a healthy lifestyle. 



Yours in self-care,

Adrian Wilk

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