Unlock Your Mobility: 4 Common Movement Issues and Exercises to Fix Them

Mobility issues, pain, and tension often boil down to four key problems. Address these, and you’ll notice a big difference in how you move and feel. Based on 13 years as a physical therapist and coach, here are the four issues, the fixes, and exercises to help you move better.

1. Resting Tension: Gravity’s Grip on Your Body

The Problem

As you age, gravity takes its toll. Muscles in the front and back of your body tighten up over time. This creates a squeezing effect, limiting your ability to rotate.

The Fix

Counteract this with a movement that opens up the sides of your body. Start with an armbar variation.

Sidelying Armbar

1. Lie on your side.
2. Straighten the bottom leg and bend the top leg.
3. Hold a weight in the top arm, positioning it slightly forward.
4. Chest and pelvis parallel to the wall
5. Glance at the weight.
6. Breathe in through your nose for 5 seconds, then exhale softly for 5 seconds.
7. Repeat for 3 sets of 60 seconds per side.

This opens up the front and back of your body, restoring your ability to rotate.

2. Moving with Too Much Tension

The Problem

Elite athletes move effortlessly. They produce tension only when needed. Most people, however, over-tense while moving. This stiffness kills smooth movement and power.

The Fix

Learn to move with less effort. Start with the Wave Roll.

Wave Roll

1. Lie on your side with a foam roller between your shins. Hips should be less than 90 degrees.
2. Stack your arms in front of you.
3. Breathe in and out quietly through your nose.
4. Lead with your hand, sliding it along the opposite arm. Let your trunk, mid-back, lower back, pelvis, and legs follow.
5. Reverse the motion, leading with your knee this time.
6. Keep movements small and smooth—no end-range stretches.
7. Go back and forth for 2–5 minutes per side.

This teaches you to move without unnecessary tension.

3. Shifting Weight Forward

The Problem

Where is your weight on your feet right now? For many, it’s on the toes or outside edges. This forward weight shift limits your rotation and puts stress on your spine.

The Fix

Shift your weight back. Open up your hips and trunk with a wall squat.

Wall Squat

1. Stand against a wall with feet 1.5–2 feet in front of you.
2. Rest your waistband lightly on the wall.
3. Squat slightly, keeping weight flat through your feet, slightly heel-heavy.
4. Slide down a little more, staying above parallel.
5. Look straight ahead and extend your arms forward.
6. Breathe in through your nose for 5 seconds, then exhale softly for 5 seconds. Push your body backward with your feet.
7. Repeat for 3–4 sets of 60 seconds. Progress to 5 minutes if you can.

This backward shift unlocks better rotation.

4. Can’t Rotate Properly

The Problem

Even with good weight shifting, rotation can still be tough. You need targeted exercises for your lower and upper body.

The Fix

Relearn rotation with two exercises: a Front Foot Elevated Split Squat and Hanging Shifts.

Exercise 1: Front Foot Elevated Split Squat (Lower Body Rotation)

1. Place your front foot on a small elevation. Feet should be two foot-lengths apart.
2. Keep the front foot flat and weight on the heel.
3. Shift backward, keeping the shin slightly negative.
4. Inhale and slowly drop halfway down, moving the back knee toward the ground.
5. Exhale as you return to start without locking your knees.
6. Do 3–4 sets of 6–10 reps per side.

Exercise 2: Hanging Shifts (Upper Body Rotation)

1. Hang from a bar with your feet supported.
2. Swing your hips and trunk side to side.
3. Progress by removing foot support or hanging with one hand.
4. Perform 3–4 sets of 5–10 reps per side.

These exercises build rotational power and control.

Take Action Today

Fixing these four issues will transform how you move. But for the best results, you need a personalized plan. Check out this post for a full-body assessment and tailored exercises. Unlock your mobility and move pain-free!