Estimated Read Time: 3 minutes

Feeling stiff or in pain? Start with these 4 easy mobility tips. Pick one and begin today:

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1. Hold Your Phone High

• Why it matters: When you hold your phone below eye level, your neck bends forward. For every 10 degrees of forward bend, tension in your neck muscles doubles. Over time, this can compress the discs between your vertebrae, leading to stiffness and pain.
• How to fix it:
  • Hold your phone at or above eye level.
  • As your arms tire, use it as a cue to take a screen break.
• Pro tip: By maintaining a “bone stack” (better alignment of your head and neck), you protect your discs and reduce tension. Your neck will thank you.

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2. Train Mobility During Daily Routines

• Why it works: Pairing mobility exercises with existing habits makes them easier to maintain.
• Try this:
  • While in the shower, move your neck through three planes of motion:
    1. Flexion & Extension: Nod your head up and down like you’re saying “yes.”
    2. Rotation: Gently turn your head side to side as if saying “no.”
    3. Side Bending: Lower your ear toward your shoulder on each side.
  • Focus on making your neck as long as possible during each movement for better results.
• Pro tip: Imagine the crown of your head (highest point from ear to ear) tracing an arc, elongating your neck with every motion.
• Watch this in action here!

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3. Rethink Your Couch Time

• The problem: Sitting on the couch promotes slouching, which compresses your spine. Over time, this can lead to chronic lower back pain.
• Solutions:
  • Sit on the floor in a resting position during TV time. This decompresses your spine passively.
  • If you can’t part with your couch, use pillows to align your hips behind your back, maintaining proper posture.
• Remember: Couch rhymes with “slouch,” and slouching leads to “ouch.” Avoid prolonged flexion to keep your spine resilient.

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4. Hack Your Balance with Backward Walking

• Why it’s powerful: Walking backward engages your lower body muscles (legs and glutes), which are critical for maintaining balance and strength as you age.
• How to do it:
  • Walk backward alongside a wall or fence for support until you’re comfortable.
  • To target knees and ankles: Use a marching motion, lifting your knees forward before stepping back.
  • For hips and lower back: Focus on pulling your knee back as you step.
• Key insight: Balance issues are often caused by muscle weakness, not equilibrium problems. Backward walking strengthens critical areas and keeps you active.
• Get step-by-step instructions about how to safely and painlessly walk backward here!

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Bonus Thought:

Mobility is about small, consistent actions. Whether it’s holding your phone higher or walking backward for a few minutes, every effort builds toward long-term pain relief and strength.

Pick one tip, start today, and keep moving! 🚶‍♀️💪

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Have questions or want more tips? Hit “reply” — I’d love to help.

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