You lift weights. You run. You eat well. You prioritise sleep. But there’s one piece of the puzzle most of us are still missing – and it may be one of the most important predictors of how well we age: mobility.
So what is mobility?
It is often confused with flexibility, but they are not the same. Think of it like this: touching your toes is flexibility; being able to bend down and return upright safely, with control, is mobility. Flexibility is passive, mobility is active. That functional element is what matters and will improve your ability to move freely in years to come. You may have heard the phrase “movement is like WD-40 for your joints” and it is true – motion really is lotion.
That’s why I’ve made mobility a key factor in every class I teach and advocate it as a standalone routine on the days you’re pressed for time. It’s free. You don’t need a gym. You don’t need equipment. And, perhaps most importantly, you don’t need hours. For me, just 10 minutes every day protects my joints for the future.
It’s something I’ve done consistently for over 20 years – a simple routine that moves my joints through their full range before I start my day (often in my pyjamas). And yet, it’s one of the habits that has had the most profound impact on how I feel. I’ll invariably notice better posture, fewer aches and pains and a sense of waking up the body as well as the mind.
And the science is increasingly clear. Increased mobility is associated with a lower risk of falls, greater independence and better long-term health as we age.
Why does mobility matter?
Keeping our joints supple and able to move through the full range of motion is essential for:
- Healthy, pain-free joints – maintaining mobility keeps cartilage nourished and our joints well-lubricated, and supports surrounding muscles, which in turn reduces stiffness and injury risk. If you lack mobility, you often over-compensate with other muscle groups, putting strain, for example, on the lower back or knees.
- Good posture – strong joint control helps keep the spine and shoulders aligned.
- Reduced risk of falls – good mobility strengthens key muscles, improves our balance and enhances our coordination.
- Easier, more confident daily movement – from getting out of a chair to reaching overhead.
In short, mobility is a cornerstone of independence.
Why do we lose our mobility as we age?
Mobility declines gradually, often without us noticing. Sitting for hours, repeating the same movements, neglecting warming up before a run or workout – all of these tighten muscles and limit our range of movement. Age accelerates the process: we lose muscle mass and bone density from 35, collagen becomes less elastic and synovial fluid (the liquid in the cavities of joints that acts as a shock absorber and lubricant) decreases.
The result? Movements that once felt effortless in our twenties and thirties, such as reaching overhead, bending down, standing up from the floor, become challenging.
Mobility exercises safeguard your body for the future. Over time, they enhance balance and posture, and strengthen connective tissues. They help reduce the stiffness in the joints that you might feel on waking, improve everyday function, and protect your independence for decades to come. And if you’re going to do a strength session, and I strongly recommend that you do, this mobility routine is the perfect warm-up.
I keep my routine simple, so it only takes 10 minutes to work through your entire body and will make a meaningful difference to your day.
Each movement flows into the next, creating a short but comprehensive sequence. I usually do 10 reps of each movement; if you have more time, you can repeat the sequence and amplify the benefits.
My top 10 movements and how to do them
1. Cat-Cow
Start on all fours. Inhale as you drop your tummy and lift your chest, neck and head (cow), then exhale as you round your spine and tuck your chin (cat). Move slowly, following your breath.
2. World’s Greatest Stretch
Step your right foot forward into a deep lunge outside your right hand. Keep your left hand on the floor and rotate your chest towards the right knee, reaching your right arm up. Alternate sides, 10 reps on each side. You can drop your back knee to the floor if the stretch is too intense.
3. Deep Squat Hold
Lower into a squat with feet flat and chest lifted. Use your elbows to gently press your knees out, holding the position and breathing deeply.
4. Hip Flexor Stretch with Reach
Step into a lunge and lower your back knee to the floor. Tuck your pelvis slightly and reach the arms overhead to deepen the stretch through the front of the hip.
5. Threading the Needle
From all fours, slide one arm underneath your body, rotating your torso and lowering your shoulder towards the floor. Return to the centre and repeat on the other side.
6. Bird Dogs
Start on all fours with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg back, keeping your hips level and your core engaged. Hold briefly, then return to centre. Do 10 reps on each side.
7. Glute Bridge
Lie on your back with knees bent and feet flat. Press through your heels to lift your hips, squeezing your glutes at the top before lowering with control.
8. Hip CARs (Controlled Articular Rotations)
On all fours, lift one knee and slowly draw a circle with it, moving through your full hip range without shifting your torso. Do 10 reps on each side.
9. Kneeling Shoulder Circles
Start on the mat on one knee with one arm extended in front. Slowly draw five controlled circles clockwise with your arm, moving your shoulder through your full range of motion without arching your back, then do five more anticlockwise and switch arms. Keep the movement smooth and deliberate, then reverse the direction.
10. Dead Bugs
Lie on your back with arms and legs raised toward the ceiling. Slowly lower one arm and the opposite leg towards the floor while keeping your core engaged and lower back pressed down, then switch sides.