The Ultimate Mobility Routine for Stiff Joints
Why Mobility Matters
Flexibility is passive — mobility is active control through your full range of motion. Mobility training helps you move better, perform better, and feel better.
The 10-Minute Routine
Neck (1 min)
Slow circles in each direction, then chin tucks.
Shoulders (2 min)
Arm circles, thread-the-needle, and shoulder dislocations with a band.
Thoracic Spine (2 min)
Cat-cow, thread-the-needle, and open-book stretches.
Hips (3 min)
90/90 transitions, deep lunge rocks, and hip circles.
Ankles (2 min)
Ankle circles and calf wall stretches.
Pro Tips
- Do it daily — morning is ideal to set up your day
- Breathe deeply — exhale into each stretch
- Never force it — gentle, consistent effort wins
Track Your Progress
PrimeMotion's mobility assessment measures your range of motion at every major joint, so you can see exactly where you're improving.
Ready to Improve Your Balance?
PrimeMotion combines AI-powered posture analysis, balance assessments, mobility testing, and personalized workout plans to help you move better, reduce injury risk, and stay active for years to come.
Whether you're looking to improve your balance, reduce aches and pains, build strength after 40, or simply move with greater confidence, PrimeMotion provides a personalized plan designed specifically for you.
Start your FREE 7-day trial today and discover how well you really move.
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