Personalized Daily Mobility Routine

A personalized program to improve mobility in key areas: shoulders, thoracic spine, hips, and ankles. The program includes self-assessment tests and targeted mobility exercises. Improve your posture, reduce risk of injury and enhance overall quality of life.

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Program Modules

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Mobility Assessment

Assess your mobility in key areas to identify specific needs.

Shoulder Mobility: Apley Scratch Test

Weekly

Assess shoulder mobility with the Apley Scratch Test. Reach one arm up and over your shoulder and the other up your back. Note which arm has the worst mobility. If you experience pain, consult a healthcare professional.

“A lack of mobility in the shoulder is quite common, especially in males.”

reflection

Thoracic Spine Mobility: Posture Check

Weekly

Assess thoracic spine mobility by checking your posture in a mirror. If your mid to upper back seems to round, you may benefit from thoracic mobility work. If you experience pain, consult a healthcare professional.

“This area often stiffens up due to excessive sitting and technology use throughout the day.”

reflection

Hip Mobility: Bodyweight Squat

Weekly

Assess hip mobility with a bodyweight squat. Look for excessive foot turnout, hip locking, or hip shifting. If you experience pain, consult a healthcare professional.

“Hips tend to get tight from sitting and driving.”

reflection

Ankle Mobility: Squat with Heel Elevation

Weekly

Assess ankle mobility by comparing a regular squat to a squat with elevated heels. If the squat improves with heel elevation, you likely need ankle mobility work. If you experience pain, consult a healthcare professional.

“When our ankles lose their ability to move, it affects the rest of our body.”

reflection
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Personalized Mobility Routine

Perform targeted mobility exercises based on your assessment results. Remember to consult a healthcare professional if you experience pain.

Shoulder Mobility Routine: Towel Stretches

Daily

Mobilize the shoulders with towel stretches. Focus on the arm(s) that failed the Apley Scratch Test. Pull down on the towel while reaching down with the top arm, and pull up on the towel while reaching up with the bottom arm. Perform 2 sets of 10 repetitions on each side.

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Thoracic Spine Mobility: Extensions & Cat-Cows

Daily

Mobilize the thoracic spine with extensions and cat-cows. Place elbows on a bench and drop chest, then perform cat-cows seated or on the floor. Perform 2 sets of 10 repetitions of each.

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Hip Mobility: 90/90 Drill

Daily

Mobilize the hips with the 90/90 drill. Bend both legs to 90 degrees and transition from side to side. Perform 2 sets of 10 repetitions on each side.

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Ankle Mobility: Elevated Platform Mobilizations

Daily

Mobilize the ankles on an elevated platform. Drive your knee over your toe while keeping your heel planted. Perform 2 sets of 10 repetitions on each side.

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Weighted Goblet Squat

Daily

Hold a weighted object in front of you and perform a deep squat. Rock side to side to further mobilize the entire body. Perform 2 sets of 10 repetitions.

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