Article by – Chrissy Newall – Owner, Coach and Group Fitness Instructor
Ever notice how it feels harder to get up off the couch or turn your head while backing out of a driveway than it used to? It’s not just aging or a busy lifestyle — it’s often a lack of mobility. The good news? You don’t need a complicated yoga routine or hours in the gym to move better and feel looser.
What Is Mobility, Really?
Mobility isn’t just flexibility. It’s your body’s ability to actively move through a range of motion with strength and control. While stretching helps, true mobility combines flexibility with stability — meaning your joints can move freely, and your muscles can support those movements safely.
Why It Matters:
- Prevents Stiffness and Aches: Especially in the hips, shoulders, and lower back.
- Improves Posture: Combats the effects of sitting, driving, and screen time.
- Reduces Injury Risk: Joints that move well are less likely to get injured.
- Enhances Strength and Performance: You’ll lift better, run smoother, and recover faster.
Most Common Everyday Mobility Mistake:
Skipping movement variety.
Even if you exercise, if your routine is repetitive (only walking, only lifting, or only cycling), you’re missing out on important movement patterns that keep your joints happy and muscles balanced.
Sitting all day is the other culprit. Long periods of stillness can tighten hips, shoulders, and your entire posterior chain, making your workouts and daily movements feel stiff and restricted.
3 Moves to Instantly Improve Your Mobility
1. World’s Greatest Stretch
Opens hips, hamstrings, and upper back in one move.
How to Do It:
- Step your right foot forward into a deep lunge.
- Place your left hand on the floor and twist your torso, reaching your right hand to the ceiling.
- Hold for a few seconds, then switch sides.
2. Cat-Cow Stretch
Loosens up the spine and relieves stiffness.
How to Do It:
- Get on all fours.
- Inhale, arch your back, lifting your head and tailbone (Cow).
- Exhale, round your spine, tucking your chin (Cat).
- Repeat slowly for 10–12 reps.
3. 90/90 Hip Switch
Improves hip rotation and range of motion.
How to Do It:
- Sit with both knees bent at 90 degrees (one leg in front, one to the side).
- Keep your torso tall.
- Rotate your hips to switch legs to the opposite side without using your hands.
- Perform 10 reps.
Final Thought:
Mobility isn’t just for athletes — it’s for everyone who wants to move better, feel younger, and stay active longer. Adding just a few minutes of mobility drills to your routine can transform how your body feels, both in and out of the gym.
Stop by this week and grab our free Mobility Warm-Up handout at the front desk — or ask one of our trainers to take you through a quick demo!