Range of motion is a resource, not a given
Mobility tends to narrow gradually with age and inactivity rather than disappearing suddenly. This page looks at why that happens and what general practices are commonly associated with maintaining it.
PUBLISHED SEPTEMBER 21, 2026 · REVIEWED OCTOBER 5, 2026
Why mobility often narrows with age
Connective tissue becomes somewhat less elastic over time, and joints that move through a full range less frequently adapt to the range they are actually used in. For many men with desk-based work, hip extension and thoracic rotation are the ranges most affected, since both are rarely challenged during a typical seated day.
The encouraging aspect of this pattern is that mobility responds reasonably well to consistent, modest input. Short, frequent mobility work tends to outperform occasional long stretching sessions, because tissue adapts gradually to repeated signals rather than to infrequent large ones.
Three joint regions that affect daily movement most
Hips
Hip extension supports a longer, more efficient stride and reduces compensatory strain on the lower back during walking and lifting.
Thoracic spine
Rotation through the upper back supports overhead reaching and reduces strain transferred to the shoulders and neck.
Ankles
Ankle dorsiflexion affects squat depth, balance on uneven ground, and the mechanics of walking and stair climbing.
A simple step-by-step mobility routine
- Begin with 2-3 minutes of light aerobic movement, such as walking or marching in place, to raise tissue temperature.
- Move into a controlled hip flexor and extension stretch held for 30-40 seconds per side.
- Add a thoracic rotation drill, such as a kneeling windmill, for 8-10 slow repetitions per side.
- Finish with an ankle dorsiflexion stretch against a wall, held for 30 seconds per side.
- Repeat the full sequence 3-4 times weekly, ideally before training sessions.
Mobility practices and their general focus
| Practice | Primary focus | Typical duration |
|---|---|---|
| Dynamic warm-up drills | Preparing joints for an upcoming session | 5-8 minutes |
| Static stretching | Gradually lengthening a muscle under passive tension | 20-40 seconds per position |
| Controlled articular rotations | Moving a joint through its full available range under control | 8-10 slow repetitions |
| Foam rolling | Addressing localized tissue tension before stretching | 1-2 minutes per area |
A practical note on pain versus tension
Mobility work should feel like tension or a mild stretch, not sharp or radiating pain. A restriction that is painful rather than simply tight is worth discussing with a physiotherapist before continuing to stretch through it.
Pair mobility with your training plan
Our training page outlines how mobility work typically fits alongside strength and endurance sessions across a week.
See how training weeks are structured