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Here are some of the best mobility exercises that you can do every day to improve your flexibility and range of motion:

1. Neck rotations: Gently rotate your neck in clockwise and counterclockwise directions, allowing your head to move freely.
2. Shoulder rolls: Roll your shoulders forward and backward in a circular motion, focusing on relaxing any tension in your neck and upper back.
3. Arm circles: Extend your arms out to the sides and make circles with your hands, gradually increasing the size of the circles.
4. Wrist rotations: Rotate your wrists in both clockwise and counterclockwise directions, flexing and extending them slightly at the end of each rotation.
5. Spine twists: Sit on a chair with your feet flat on the ground, and gently twist your torso to one side while keeping your hips facing forward. Repeat on the other side.
6. Hip circles: Stand with your feet hip-width apart and make circles with your hips, moving in a clockwise and counterclockwise direction.
7. Knee hugs: Stand tall and bring one knee up towards your chest, hugging it with both hands. Hold for a few seconds and then switch to the other leg.
8. Ankle circles: Sit on a chair and extend one leg out in front of you. Rotate your ankle in a circular motion, first in one direction and then the other. Repeat with the other leg.
9. Toe taps: While sitting, tap your toes on the ground, alternating between your left and right foot. This exercise helps to mobilize the ankle joints.
10. Cat-cow stretch: Start on all fours, with your hands under your shoulders and knees under your hips. Arch your back up like a cat, then drop your belly and lift your head up like a cow. Repeat this movement slowly and fluidly.

Remember to listen to your body and only do what feels comfortable. If you experience any pain or discomfort while performing these exercises, it’s best to consult with a professional before continuing.

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