Create 10 practical mobility exercises that help people prevent joint complaints and improve mobility in important joints such as the knees, hips, shoulders, and spine.

Context: [mobility training, joint health, prevention, mobility, fitness, physiotherapy, pain reduction, everyday usability, joint function, stretching exercises, strengthening]

Goal: [promotion of joint mobility, prevention of pain and injuries, improvement of quality of life, simple exercises for home or office, sustainable improvement of joint function]

For each exercise explain:
1) the exact execution with instructions on correct technique and breathing
2) the effect on specific joints and muscle groups
3) tips for integration into everyday life and possible adjustments for movement limitations

The exercises should:
- be performable without special equipment
- be suitable for different age groups
- be applicable for both beginners and slightly advanced
- focus on frequently stressed joints
- aim for a sustainable improvement in mobility and freedom from pain