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 exercises
CORRECT POSTURE
REDUCE PAIN / TIGHTNESS
BECOME FUNCTIONAL
INCREASE STRENGTH
full body mobility

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.

posterior chain training

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

Office Stretches

Strategic office stretches provides acute relief from neck and shoulder stiffness in desk workers, improving posture and reducing tension from prolonged sitting.

NEAT Activity

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

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

Foam rolling enhances flexibility and reduces muscle soreness through targeted pressure that improves circulation and accelerates recovery when performed consistently.

mobility

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.

mobilty

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

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


mobility training

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