Movement is freedom. Unlock yours. The hips, shoulders, and thoracic mobility guide that helps you dance, jump and crawl, again.
Creative ways to move more, suitable for everyone. 9-5 desk job? Active breaks, shoulder mobility and office stretches. (Ex) athlete? Pre-workout mobility routine to jump higher, squat deeper and deadlift heavier.
The Mobility Guide
Explore the most important topics on mobility, including posture correction, office stretches and hip mobility protocol.
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.
