For parents of young children, carving out time for your own movement practice can be tough. But involving your kids in short, simple stretching and mobility sessions can be a fun and productive way to move together. These shared routines can help you support your own joint health and mobility while modeling active habits for your little ones.

For balance-specific ideas, try Exploring Balance With Kids: Fun, Play-Based Movement Ideas.

Why Move Together?

When parents and kids move side by side, it can:

• Promote physical literacy in children through imitation
• Create opportunities for bonding and connection
• Encourage consistent, repeatable movement habits without needing extra time
• Introduce mindfulness, breathing, and body awareness in a playful context
• Reduce screen time and promote physical activity indoors or outdoors
• Support motor skill development in children and functional movement in adults

Shared movement time doesn’t require fancy equipment or perfect coordination. It’s about showing up, having fun, and gently encouraging each other to move with awareness.

Looking for a family-friendly approach to slow things down before bedtime? Try this Bedtime Wind-Down Routine for Parents and Kids to end the day.

What Counts as "Mobility" for Kids and Adults?

Mobility work generally includes joint-friendly movements that emphasize control, range of motion, and breath awareness. For kids, this often looks more like play. For adults, mobility can support everyday movement quality and reduce stiffness.

It may involve:

• Stretching major muscle groups
• Moving joints through their full range
• Building control and stability in different positions

In shared routines, the goal isn't perfect technique—it's engagement, presence, and participation. Even five minutes of low-stress movement can help recalibrate energy levels and set a positive tone for the day.

Need a short solo reset before your day starts? Morning Mobility for Parents offers a quick, quiet way to check in with your own body.

Sample Routine: 10 Minutes of Family Movement

Here’s a general example of a 10-minute movement session that parents can do alongside kids. Adjust as needed for your space, attention span, and preferences. Feel free to pause, skip, or add your own variations.

1. Animal Walks (2 minutes)

• Bear crawl, crab walk, frog jumps.
• Let your child pick an animal and copy their version.
• Great for warming up joints and sparking laughter.
• Bonus: add sounds or obstacle courses for fun.

2. Breath and Reach (1 minute)

• Stand tall, inhale arms up, exhale arms down.
• Count out loud together or turn it into a "blowing out candles" game.
• Helps kids connect movement with breath.

3. Windshield Wipers (1 minute)

• Lie on your back, knees bent and feet on the floor.
• Slowly drop knees side to side.
• Kids might call this “floppy knees” or “wiggle twist.”
• Great for hip mobility and calming transitions.

4. Standing or Tall-Kneeling Hip Circles (1 minute)

• Stand or kneel tall, hands on hips, draw slow circles with your hips.
• You can mirror each other or take turns calling out circle directions.
• Encourages pelvic control and balance.

5. Squat and Reach Game (2 minutes)

• Sit into a squat together and play "reach for the sky" while staying balanced.
• Use stuffed animals or toys to reach toward different targets.
• Builds strength and hip/ankle mobility.

6. Seated Forward Fold (1 minute)

• Sit with legs forward, reach for your toes.
• Encourage your child to guess how far each person can go (no pressure!).
• Soothes the nervous system and gently stretches the back body.

7. Star Pose and Relax (2 minutes)

• Stand in a wide stance, arms out—be a big star.
• Take a few breaths, then melt to the floor and rest.
• Let your child choose a final resting pose—child’s pose, lying on the back, or curled up like a cat.
• Creates a calming end to the session.

If you’re feeling extra tight at the end of the day, read Evening Mobility for Parents.

Tips for Movement with Kids

• Keep it playful. Let your child take the lead sometimes.
• Use familiar characters or stories to guide movements.
• Don’t worry about structure—consistency and presence matter most.
• Try routines before bed, after school, or first thing in the morning.
• A little movement is better than none.
• Encourage exploration, not correction. It’s okay if things look different for each person.
• Use music or timers to mark transitions if helpful.

Modifications and Mindset

• If your child loses interest halfway through, it’s okay to finish solo.
• Be ready to modify or skip anything that doesn’t feel good.
• Celebrate participation over precision.
• Notice and name how movement feels—use words like “stretchy,” “strong,” or “wiggly.”
• Keep expectations low and curiosity high.

These routines aren’t about intensity or performance. They’re about shared movement experiences that support mobility, body awareness, and connection.