Unlock Your Movement. The Hips, Shoulders, and Thoracic Mobility Guide to Becoming Fluid.
Creative Ways to Move More, Suitable for Everyone. 9-5 Desk Job? Active Breaks, Shoulder Massage, and Posture Exercises. (Ex) Athlete? Pre-Workout Mobility to Jump Higher, Squat Deeper, and Deadlift Heavier.
Full Body Mobility
A 15-minute daily full body mobility routine targeting hip mobility, thoracic spine, and shoulders effectively is a practical investment in reclaiming functionality and moving with ease.
Improve Posture
Effective posture correction focuses on strengthening the glutes, back and abdominals, while opening up the frontal part; hip flexors, chest, and shoulders.
Office Stretches
Strategic office stretches provides acute relief from neck and shoulder stiffness in desk workers, improving posture and reducing tension from prolonged sitting.
Active Breaks
Taking 90-minute active breaks through the workday may improve circulation, reduce stress, and enhance focus which counteracts health deterioration from sitting too long.
Workplace Ergonomics
An ergonomic setup is key for productivity, posture and reducing discomfort. The correct chair, desk and monitor setup puts emphasis on passive, rather than active sitting.
Foam Rolling
Foam rolling enhances flexibility and reduces muscle soreness through targeted pressure that improves circulation and accelerates recovery when performed consistently.
Hip Mobility
Hip mobility unlocks the tightness surrounding the hip and low back which leads to pain and discomfort in most sitters. 90-90 transfers, deep squats and pigeon stretches are key.
Thoracic Mobility
A mobile thoracic spine distributes loads effectively, alleviating neck and back discomfort while improving posture through extension, rotation, and scapular retraction exercises.
Shoulder Mobility
Mobile shoulders help improve posture, reduce neck tension and increase functional strength in pushing motions. Scapular stabilization along with shoulder extension are key.
Articles on Mobility
Workplace Ergonomics – 5 Steps to Ergonomic Workstation
Properly designed ergonomic workstation—desk setup and ergonomic chair selection—significantly reduces musculoskeletal discomfort while enhancing productivity. Maintaining natural spinal…
Active Breaks at Work: Move More, Stress Less, Focus Sharper
Active breaks throughout the workday can counteract the physical and mental health deterioration of the typical 9 to…
11 Shoulder Mobility Exercises To Unlock Your Shoulders
Mobile shoulders improve posture, prevent neck tension, and enhance functional strength. Building functional shoulders is about stability, mobility,…
9 Exercises to Improve Posture: Back Alignment in 10 Minutes
Effective posture correction integrates strength, mobility, and body-awareness techniques, not just upright sitting. Beyond optimizing work environment ergonomics,…
Full Body Mobility Routine: 6 Exercises, 15 Minutes
A structured full-body mobility routine combining hip, thoracic, and shoulder mobility can unlock tight muscles in the body….
Unlock Your Hip Mobility: 8 Exercises and Benefits
Hip mobility is essential for functional movement, improving athletic performance while preventing injury and reducing pain. Deep, slow,…
Mobility Training 101: Unlock Your Hips, Shoulders, & Spine
The ability to move freely in space is such a gift. To re-connect to the child that could squat, jump, crawl, or twist regains the fluidity in our movement. From reducing tightness and improving posture, to gaining strength, stability, and feeling more energetic, the benefits of mobility training are precious. Table…
STRENGTH
higher ROM leads to greater gains in strength and muscle
POSTURE
correct sitting posture reduces neck pain and back tightness
RECOVERY
fewer muscle adhesions develop and less stickiness between tissue occurs
FLEXIBILITY
elastic muscles help us access a higher range of motion and relax deeper
PREVENTION
prevents joint pain, joint degeneration, and injuries
