Fix 90% Of Your Body’s Problems In 30 Days

When it comes to mobility problems and associated pain, the key is targeting the root cause, not doing random stretches (bearing in mind, random stretches might actually make some things worse in some cases, if an underlying problem isn’t addressed first).

Targeting weak points to fix

Here are 7 exercises that, between them, will cover most bases. However, you may also wish to just do the one(s) that pertain(s) to your specific mobility issue and/or pain, per the descriptions. If that’s you, then by all means go for it; simply doing what you need to in a targeted fashion is very much the spirit of what this is about; you don’t have to do everything all the time, or else health and fitness would be truly a full-time occupation, and more!

The exercises:

• 90/90 knee drops: improve hip internal/external rotation to reduce strain on knees, ankles, and lower back; perform slowly with control, using regressions if needed (10–20 reps per side).
• Deep squat with reach: open hips and improve torso rotation by squatting deeply, pushing knees out with elbows, and alternating arm reaches while looking up (3–5 reps per side).
• Banded glute bridges: strengthen glutes to support proper running mechanics and reduce knee/lower back strain by engaging the core, lifting hips, and resisting inward knee movement (10–15 reps).
• Hip flexor & hamstring rock-backs: alternate between forward lunge to stretch hip flexors and rocking back to stretch hamstrings, addressing tightness from prolonged sitting (5 reps per leg).
• Thread the needle: improve upper back mobility and posture by threading one arm under the body while on hands and knees, holding at the bottom briefly (5–10 reps per side).
• Stork stand: build balance and stability—stand on one leg for 30 seconds, then with eyes closed; improves coordination and is linked to longevity and injury prevention.
• Lunge with rotation: combine deep lunge, elbow-to-ankle, and upward arm reach to stretch hip flexors, hamstrings, back, and improve rotation (5 reps per side, optional progression by lifting back knee).

For more on each of these, plus visual demonstrations, enjoy:

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Want to learn more?

You might also like:

The Best Mobility Exercises For Each Joint

Take care!