Effective Daily Mobility Routine for a Healthier Life

Back in 2010, we introduced MobilityWOD (workout of the day) on YouTube—a daily video series spotlighting different aspects of mobility.
Over the years, “mobility” has become a buzzword, surpassing “flexibility” and cementing itself in discussions about sports performance and holistic health.

This journey evolved into Built To Move.

In this article, we’ll explore foundational concepts so you can build a practical, effective mobility routine that supports your strength training and overall wellness.

The Importance Of Having a Full Body Mobility Routine

If you’re reading this, chances are you’re aiming to enhance your mobility, recognizing its importance. But even with this understanding, you might not fully appreciate how essential a mobility routine is to overall health and longevity.

Did you know that being able to get up off the ground without using your hands strongly predicts lifespan? In a study of over 2,000 people, those who managed this simple task unassisted had longer life expectancies. Cultures that spend more time on the ground, such as those in China who often sleep or sit on the floor, show significantly lower rates of hip arthritis.

Meanwhile, back pain is a widespread issue in the U.S., with 65 million Americans experiencing it and 16 million suffering chronically, according to Georgetown University’s Health Policy Institute.

Our modern lifestyle—marked by endless sitting in chairs and cars, and more screen time than ever—makes intentional daily mobilization crucial. Without it, we risk losing mobility and facing the associated consequences.

How Is Mobilizing Different From Stretching? And What Are The Benefits of Mobility Exercises?

Given the pain and limitations associated with a sedentary lifestyle, the question becomes: How do we effectively counteract these effects?

Enter mobilizations—a concept often misunderstood as simple stretching. While stretching passively lengthens muscles, it lacks the comprehensive engagement necessary for optimal mobility, focusing primarily on tension without involving the nervous system or the dynamic interplay of joints and fascia.

Mobilizations, on the other hand, are active and holistic. They engage muscles, joints, fascia, and the nervous system, conditioning the body to move efficiently and signaling to the brain that movement is safe and beneficial. This practice leads to sustained improvements, reduced restrictions, and enhanced movement quality.

Unlike temporary relief from stretching, mobilizations deliver deep, functional change. They support daily activities, alleviate pain, boost flexibility, and elevate well-being.

In a world dominated by inactivity, mobilizations are the practical key to reclaiming natural, unrestricted movement and achieving lasting mobility and health.

How Often Should You DO Mobility Exercises? Consistency Is Key With Your Mobility Routine

Before we dive into a beginner mobility routine, it’s crucial to emphasize that this should be a daily commitment—not weekly or even every other day, but daily. Think of mobility as a tortoise versus hare approach; slow, consistent efforts yield better results than sporadic, intense sessions. Tissues take time to adapt, with studies indicating that lasting flexibility changes can require six months to two years of steady work.

But how long should a daily mobility routine be?

Don’t be intimidated—this isn’t about hours of daily effort or becoming Gumby-like.

Instead, aim to incorporate just a few minutes of targeted mobilization each day to maintain current mobility and address discomfort as it arises. Even dedicating two to five minutes per side for a single daily mobilization can make a significant difference. Your body will signal which areas need the most attention, so focus on them consistently.

Shoulder sore today? Spend time on one shoulder mobilization. If it persists, repeat it daily until you notice progress, then move to the next need.

While one mobilization per day can be impactful, remember that greater effort will yield greater benefits—what you put in is what you get out.

When Is The Best Time To Do A Mobility Exercise Routine?

Simple answer: whenever you can.

I’m a big fan of making things as easy as they can be, so I mobilize in front of the TV for 20 to 30 minutes in the evening. My wife, Juliet, prefers a morning mobility routine to tack onto her morning workout as a cool-down.

Feel free to get creative. I’ve seen folks who like to mobilize first thing as part of a morning ritual, or immediately after punching out of work as a downregulation session.

One of the standout benefits of mobilizations is their dual effect on the body, especially techniques involving self-massage with tools like foam rollers or lacrosse balls. These methods can stimulate the parasympathetic nervous system—responsible for rest and digestion—making them useful for stress reduction and better sleep when done before bed.

Another advantage is the flexibility of timing. You don’t have to fit all your mobilizations into one session. Start your day with one, integrate more during a workout cooldown, and finish with a longer session before bed.

Again, the key is consistency—mobilize at least once daily in whatever way suits your schedule.

What Is A Good Daily Mobility Routine? Here Are My Go-To Mobilizations

Alright, let’s get to the good stuff: how to structure a mobility workout.

We’ve simplified the process to make your shift into a more mobile lifestyle smooth and effective. No need to overcomplicate things—we value your time.

First up, make sure you have the essential equipment ready.

What You’ll Need For Your Daily Mobility Routine

Starting your mobility practice with the right tools can make a big difference in effectiveness and simplicity. Here’s what you need:

• Lacrosse-Size Ball or Tennis Ball: Great for deep tissue work to help “unglue” tight areas.
• Foam Roller or Rolling Pin: Ideal for self-massage and muscle tension release.
• Exercise Band, Strap, Belt, or Towel: Useful for joint positioning and enhancing stretches.
• PVC Pipe or Broomstick (3-4 feet long: A key tool for various mobilization exercises.

You can shop these and more here.

These tools are designed to target different aspects of mobility, making each session a step toward moving with ease and strength. Now, with your tools at the ready, let’s dive into the practice.

Test and Re-Test

Starting your mobilization journey is about understanding your current mobility just as much as enhancing it.

The best way to do this? Test and retest.

This method involves checking your range of motion or flexibility in a specific position both before and after mobilizing.

For instance, if you’re focusing on your hamstrings, try a simple toe-touch before starting. Once you’ve completed your mobilization exercises, repeat the toe-touch and observe the difference.

This immediate feedback helps you track progress and fine-tune your routine.

Contract Relax

The “contract-relax” technique is a foundational approach in many mobility routines. This method involves a cycle of contracting a muscle, holding briefly, and then fully relaxing. Each phase usually lasts a few seconds, and the cycle is repeated over a recommended period. This technique originates from proprioceptive neuromuscular facilitation (PNF) and is essential for training the brain to control muscles in specific positions.

In most mobilizations, you’ll bring muscles and joints to their full range of motion. By contracting and relaxing in these end-range positions, you send signals to the brain that these movements are safe. This not only enhances muscle recruitment but also improves stability and control. Additionally, contract-relax techniques can help desensitize painful areas, providing relief and promoting healing, making it a valuable tool in the mobility journey.

A general guideline for applying this technique is to contract the target muscle as you inhale for 3 to 4 seconds, hold the contraction briefly, then fully relax the muscle as you exhale. Aim to achieve complete relaxation of the muscle you’re mobilizing, enhancing its flexibility and function.

Fix Your Hips

So, where’s the best place to start?

I recommend focusing on the main junction points in your body where large groups of muscles and fascia converge, especially the hips and shoulders.

In today’s lifestyle, restricted hip mobility is common. Mobilizations for the hips help counteract the effects of prolonged sitting and other limiting habits. These techniques guide your joints through diverse positions, release compressed soft tissues, and establish healthier movement patterns.

Hip Test & Re-Test

Your hips are a central hub where multiple tissue systems converge and connect, making them essential to overall mobility. Poor hip function can be as limiting as good hip function is empowering.

Consistent work on hip mobility doesn’t just benefit the hips—it has the potential to unlock movement and ease throughout your entire body.

Couch Mobilization

The couch mobilization is an old classic (and favorite) of ours here at The Ready State.

This hip opener addresses all the parts that get stiff from sitting and slouching day-in and day-out. It’s a great way to prepare yourself for deep squats.

Hip Wheel Mobilization

The hip wheel mobilization targets the hip flexors and upper glutes, where they intersect and heavily influence hip positioning and range of motion.

Rolling over these areas encourages blood flow to tissues that are often stiff, helping to release tension and improve overall connectivity in the hip region.

Fix Your Shoulders

If the hips serve as the engine of the lower body, the shoulders play a similar role for the upper body. Both systems are interconnected and influence the entire body—no tissue above the knee lacks a direct connection to one or the other.

Modern habits, like prolonged sitting and smartphone use, often lead to poor shoulder mobility due to slouching and forward posture.
Investing daily or every other day in shoulder mobility, alongside hip work, can significantly improve overall movement and posture. Here are a few shoulder mobilizations to help with that goal.

Shoulder Rotation Test & Retest

A simple way to test your shoulder range of motion is to lie on your back and reach your arms overhead, aiming to press the backs of your hands against the ground with straight arms. Pay attention to any tension in your shoulders and neck as you do this.

After going through some shoulder mobilizations, try this position again.

You’ll likely notice that it’s much easier to bring the backs of your hands to the ground, indicating improved flexibility and reduced tension.

Basic Lat Mobilization

The lats are powerful, far-reaching muscles that connect your shoulders to your back, spine, ribs, and even your abdominals.

Stiffness or restrictions in the lats can impact the entire body. Mobilizing these muscles is essential for improving shoulder function and enhancing torso rotation, creating greater ease and range in overall movement.

Shoulder Reset

The shoulder reset uses a kettlebell to reset your shoulder position. This can also be a great test and retest mobilization you can use to measure progress. Perform daily, before other mobilizations if using this as a progress measuring mobilization.

Can Mobility Exercises Prevent Injuries?

Short answer: Yes.

A daily mobility routine can be both preventative and responsive. Tissue maintenance goes a long way in the world of injury prevention.
As far as responding to existing specific aches and discomfort, in addition to focusing on hip and shoulder mobility, you can tailor your daily mobilizations to target any region of the body.

A simple approach is to prioritize areas with the most stiffness or restriction; a good rule of thumb is to perform at least one mobilization daily on the tightest or most problematic area.

For Mobility Coach subscribers, you can easily search for mobilizations by pain area through the pain section in the Mobility Coach app or on The Ready State’s Member Dashboard.

If you’re dealing with chronic pain or recurring issues that don’t resolve with regular mobilization, check out our pain protocols to address the root cause—whether it’s in the back, neck—you name it!

Our Daily Maintenance on Mobility Coach is a great resource as well. There is a different routine ranging from 10 to 30 minutes featured every day, or you can peruse the full library based on body part and/or time.

Not a member yet? Why not make today the day – you can start with a FREE one-week trial to see how you like it.

Do The Mobility Work With TRS

Mobility is our birthright, yet modern life—especially sitting—gradually erodes our ability to move freely. That’s why a daily mobility routine is crucial. While consistency matters, this doesn’t mean spending hours on ineffective stretches.

By learning the fundamentals of tissue mobilization, you can manage pain and restore your full range of motion. Prioritizing just a few targeted mobilizations each day can go a long way in maintaining your health.

Our mission is to help you move well, and with the Mobility Coach app, you have all the resources you need at your fingertips. Remember: the best daily mobility routine is the one you’re able to do today.