07/01/2026
🧠 Mobility isn’t about chasing the biggest stretch or forcing end range 🧘🏽♀️
It’s about improving how your joints move under control — with the nervous system on board, not fighting back 🦴 🫀
10 minutes is all you need. Each movement has a purpose.
We expose the joints to rotation, load, and range at a speed the body can tolerate. That’s how you build usable mobility — not just temporary flexibility.
Thread the needle — introduces lateral hip motion while reducing the urge to force depth
Half-kneeling rotation — trains full spinal rotation by letting the eyes guide the movement
90/90 reach — builds active hip range you can actually use
Side lunge — restores lateral hip loading we lose in day-to-day life
Quadruped hip flow — separates hip movement from spinal movement
Half-kneeling hinge — reinforces clean hip flexion and extension without compensations
World’s greatest stretch — integrates hips, spine, and shoulders into one pattern
Low lateral squat flow — blends strength and mobility in the same positions
90/90 side-body + external rotation — creates space through the trunk while strengthening active hip rotation.
This isn’t a warm-up or a workout.
It’s movement education 📚
Train your joints to move well, and everything else — lifting, running, daily life — gets easier 🏋️♂️🏃♀️➡️🏡
RangeOfMotion FunctionalTraining LongevityTraining TrainSmart BodyAwareness miltonkeynes
