You hit your step count, lift weights, and keep up your fitness routine — but how well does your body actually move? If your joints feel stiff or your movements aren’t as smooth as they used to be, it might be time to focus on mobility training.
Mobility concerns your ability to move a joint through its full range of motion. Unlike flexibility, which measures how far a muscle can stretch, mobility is about how your joints, muscles, and connective tissues work together to create controlled movement. Improving it helps enhance strength, stability, balance, and your overall quality of life.
Studies show that people with greater mobility are more likely to stay independent and pain-free as they age. But when we spend much of our day seated and hunched over screens, our bodies become stiff, sore and less resilient.
“We live in a sedentary society that makes it harder to move and operate as our bodies are meant to,” says South Dakota-based Future coach Harrison Lessans, who specializes in mobility-focused personal training.
He notes that while everyone benefits from mobility work, it’s especially important for those who are middle-aged and older.
“The good news is it’s never too late to improve mobility,” says Lessans. “While younger bodies and muscles are more flexible and have a higher ceiling to mobilize, it’s even more important the older you get. It will only become more difficult the longer it gets put off.”
Joint fluid decreases with age, and posture can suffer from years of sitting or repetitive movement. Mobility training helps counter these effects by promoting joint movement, improving circulation, and supporting overall joint health.
“Whether it's through movement or sedentary activity, the body adjusts to its new normal every day,” says Lessans.
With consistent mobility work, you may experience fewer injuries and less stiffness. Plus, it creates a stronger foundation for all kinds of movements, from lifting weights to carrying groceries.
Mobility training often involves dynamic, multi-joint movements that challenge your balance and proprioception. Practicing these exercises sharpens the connection between your muscles and nervous system, helping reduce the risk of falls — a leading cause of injury in older adults.
Strong, mobile joints also make everyday movements feel effortless. From standing up off the floor to reaching overhead or twisting your torso, mobility ensures your body moves with control, precision, and ease.
When mobility is limited, your body often compensates with awkward movement patterns, leading to tight hips, sore backs, and achy knees. Regular mobility work helps correct these imbalances, restoring proper alignment and making every movement feel easier.
“The tighter your muscles get, the more pressure they put on the tendons. The tendons connect at the joints, limiting the range of motion and causing discomfort,” says Lessons.
It also trains your nervous system to move more efficiently. When muscles and joints function as they should, stiffness and soreness become less frequent, and your body moves with fluidity and control. The result? Better posture, smoother motion, and a body that feels balanced and pain-free well into your later years.
Mobility training is simple and low-impact, but as with any new program, it’s best to ease into it. Lessans suggests starting with a few minutes of exercises each day, building on your range of motion as your body allows.
“Do shorter stretches less often and let the results compound. Stretch or move through a range of motion to the point of pressure, not pain,” says Lessans.
You can weave mobility into your day in small ways: a quick warm-up before your workout, a mini-break between meetings, or a few movements before bed. Aim for 10–15 minutes of movement per day, at least three to four times a week.
The key is consistency. Like strength training, mobility requires a lifelong commitment: if you don’t maintain it, you lose it.
“Exercise works on the principle of specificity. What we repeat, we improve,” says Lessans.
To keep your body moving well, Lessans prioritizes three regions: the shoulders, thoracic spine, and hips. He recommends the following Controlled Articular Rotations (CARs), a mobility technique proven to enhance joint range and neuromuscular precision. Perform each rotation 5–10 times per side, two to three times a day, for best results.
Stand with feet shoulder-width apart and core braced, keeping one hand on your abdomen. Move the working shoulder slowly through its full range of motion — overhead, internally and externally rotated, and back to your side — without twisting your torso or bending your elbow.
Sit upright with arms crossed in an X across your chest and rotate your upper back (not your lower back) in a slow, controlled circle. Do this movement both clockwise and counterclockwise.
Stand tall with one foot planted and the other knee lifted to hip height. Brace your core and rotate the lifted hip outward, then slowly internally rotate it as you extend the leg behind you in a “donkey kick” motion. Return to the starting position and repeat in both directions. Keep your torso stable, and your movements slow and intentional.
