Why Mobility Training Is Key for Men Over 35

Think of your body like a high-performance vehicle. You wouldn't skip the regular maintenance and expect it to run at its best for years to come. For men over 35, mobility training is that essential maintenance. It’s the work that keeps your joints lubricated, your movements smooth, and your entire system running efficiently. Neglecting it leads to the physical equivalent of rust and engine trouble: chronic aches, stiffness, and injuries that can sideline you from the activities you love. This guide is your owner's manual for building a simple, effective routine that protects your most valuable asset—your health—for the long haul.

Key Takeaways

• Focus on Active Control, Not Just Stretching

  : Mobility is your ability to control your joints through their full range of motion with strength. This active approach is what translates to better, safer movement in the gym and in daily life.

• Build a Body That Lasts

  : For men over 35, consistent mobility work is the most effective way to combat age-related stiffness and the effects of a desk job, directly investing in injury prevention and long-term performance.

• Make It a Habit with Small, Consistent Efforts

  : You don't need another hour-long workout. Lasting results come from integrating short, 5-minute routines into your day—as a warm-up, a cool-down, or as quick "movement snacks" to break up long periods of sitting.

What Is Mobility Training?

Let's clear up a common misconception: mobility training is not just about stretching. Think of it as your ability to actively control your joints as they move through their full, intended range of motion. While flexibility is about how far a muscle can be passively stretched (like a trainer pushing your leg up), mobility is about having the strength and control to move your own body into those positions. It’s a dynamic practice that weaves together strength, balance, and body awareness to help you move more freely and efficiently. It involves specific exercises like controlled articular rotations (CARs), where you guide a joint through its complete circle of movement, and dynamic stretches that prepare your body for action.

For busy men, this isn't about becoming a yogi; it's about making your body more resilient and capable. It’s the key to undoing the stiffness from long hours at a desk and ensuring you can perform at your best, whether you're in the boardroom or the weight room. By focusing on the quality of your movement, you’re investing in your body’s long-term health and function. This approach is fundamental to the transformation programs we design, as it builds a strong foundation for everything else. True fitness isn't just about how much you can lift—it's about how well you can move.

How Does It Actually Work?

Mobility training works by strengthening the muscles and connective tissues that surround your joints. Instead of just holding a passive stretch, you perform controlled movements that challenge your body at the edges of its range of motion. This process essentially sends a signal to your nervous system that these positions are safe and accessible. Over time, your body adapts by building strength and stability in those deeper ranges. It’s like upgrading your body’s internal software to run more smoothly, allowing you to move with greater ease and power without the system glitching or breaking down.

The "Why" Behind Healthy Joints

The ultimate goal here is to move through life without unnecessary pain, stiffness, or limitations. Healthy, mobile joints are your best defense against injury. When a joint like your hip or shoulder is tight and can't move properly, other parts of your body—often your lower back or knees—are forced to overcompensate. This is a recipe for chronic aches and injuries that can sideline you from your favorite activities. By improving your mobility, you create more efficient movement patterns, reducing wear and tear and allowing you to perform better in everything you do. It’s the foundation for staying in the game for the long haul.

Mobility vs. Flexibility: What's the Real Difference?

It’s easy to use the terms “mobility” and “flexibility” interchangeably, but they represent two very different concepts. Understanding the distinction is the first step to training smarter and moving better. Think of it this way: flexibility is your body’s potential, while mobility is your ability to use that potential in a controlled, practical way.

Flexibility is a passive quality. It’s simply the ability of your muscles to lengthen or be stretched. When you bend over and touch your toes, you’re demonstrating flexibility in your hamstrings. But can you lift your leg straight out in front of you to that same height without using your hands to pull it there? That’s where mobility comes in.

Mobility is an active skill. It’s about how well your joints can move through their full range of motion with strength and control. It requires not just flexible muscles but also strong surrounding tissues and an engaged nervous system. True mobility allows you to perform movements and exercises effectively and safely, which is essential for maintaining an active lifestyle and preventing injuries. For men over 35, focusing on mobility is a game-changer for both gym performance and everyday life.

Active Movement vs. Passive Stretching

The difference between mobility and flexibility becomes clear when you compare how you train for each. Flexibility is often improved through passive stretching—holding a position for a period of time to allow the muscle to lengthen, like a classic quad stretch. While this has its place, it doesn't teach your body how to control movement in that new range.

Mobility training, on the other hand, involves active movements. These exercises challenge you to maintain control through a specific range of motion, strengthening your muscles and joints simultaneously. Instead of just holding a stretch, you might perform controlled leg swings or deep bodyweight squats. This approach teaches your body to own that range of motion, making it usable and functional.

Why Mobility Requires Strength and Control

Being flexible without having the strength to control your joints can be a recipe for disaster. Imagine a joint that can move into a wide range of positions but has no stability at the end points—that’s how injuries happen. Mobility training addresses this by focusing on the entire joint system: muscles, tendons, ligaments, and your nervous system’s ability to coordinate it all.

This is why mobility exercises are about building strength and stability through your entire range of motion. It’s not just about reaching a certain position; it’s about being strong and stable once you get there. For highly successful men, this control is non-negotiable. It’s what allows you to push your limits in your workouts and handle the physical demands of a busy life with confidence and resilience.

Key Benefits of Mobility Training

Adding mobility work to your routine pays off in ways that go far beyond simply feeling less stiff. It’s a direct investment in your body's long-term performance and resilience, impacting everything from your workouts to your daily energy. For driven men who demand the best from themselves, understanding these benefits is the first step toward building a more durable, high-performing body. Here’s exactly what you stand to gain.

Improve Your Range of Motion and Posture

At its core, mobility is about how well your joints can move through their intended path. When your mobility is good, you have control and stability through that entire range of motion. This directly translates to better posture, helping to undo the slouched shoulders and tight hips that come from long hours at a desk. Think about it: better shoulder mobility means you can sit up straighter, and better hip mobility allows you to stand and walk with more power. These aren't just small tweaks; they're foundational changes that affect how you carry yourself every day. Improving your range of motion makes everything from picking up your briefcase to reaching for something on a high shelf feel smoother and more natural.

Prevent Injuries and Reduce Aches

That nagging shoulder pain or lower back ache isn't something you just have to live with. Often, these issues stem from poor mobility in one area forcing other parts of your body to overcompensate. For example, if your hips are tight, your lower back might have to round and strain during a simple lift. By improving how your joints move, you distribute force more evenly across your body. This not only reduces those persistent aches but also makes you far more resilient against future injuries. It’s about building a body that’s prepared for the demands you place on it, helping to keep your joints healthy for the long haul.

Perform Better in the Gym and Beyond

Want to lift heavier, run faster, or just get more out of your workouts? Better mobility is the answer. When your joints can move freely and efficiently, you can achieve better form on every single rep. Think of a deeper, more powerful squat or a smoother overhead press—that’s mobility at work. This improved form allows you to activate the right muscles and generate more force, leading to more effective training sessions and faster progress toward your goals. This isn't just limited to the gym, either. Enhanced athletic performance translates to better coordination and power in any sport you play, from golf to basketball, giving you a competitive edge.

Move with Ease Through Your Day

Ultimately, fitness is about improving your quality of life. Mobility training is crucial for this because it ensures you can move through your day without pain or stiffness. It’s the difference between groaning when you get up from a chair and standing up smoothly. It’s about being able to play with your kids on the floor or tie your shoes without holding your breath. As we get older, our bodies naturally become stiffer. A consistent mobility practice helps slow this process down, supporting your physical independence and ensuring you can continue to do all the things you love with confidence and ease for years to come.

Why Mobility Is Crucial for Men Over 35

As a successful man, you operate at a high level. You demand performance from your career, your investments, and yourself. But as you get past 35, you might notice your body isn’t keeping up the way it used to. That morning stiffness lasts a little longer, your back aches after a long day of meetings, and your warm-ups feel more like a necessity than a formality. This is where mobility training becomes non-negotiable. It’s not just about stretching; it’s a strategic practice to maintain your body’s performance and ensure you can continue to operate at your peak for decades to come.

Think of mobility as the maintenance plan for your body’s hardware. It’s the work that keeps your joints moving smoothly, your muscles firing efficiently, and your body resilient against injury. For driven men, this isn’t about slowing down. It’s about building a physical foundation that supports your ambitious lifestyle, whether you’re closing a deal, training for a marathon, or just keeping up with your kids. By dedicating a small amount of time to mobility, you can counteract the natural effects of aging, undo the damage from a desk-bound career, and recover faster so you’re always ready for the next challenge.

Counteract Age-Related Stiffness

Let’s be direct: your body changes as you get older. It’s a fact. Men over 35 often experience a natural decline in muscle mass and bone density, and nervous system responses can slow down. This combination leads to that all-too-familiar feeling of stiffness in your joints and a general loss of fluid movement. Chronic issues like arthritis can also start to play a role. The good news is you don’t have to accept this as your new normal. A consistent mobility routine can directly lessen these effects, helping you maintain joint health and move with the freedom you had in your twenties. It’s your best defense against feeling “old.”

Undo the Effects of a Desk Job

Long hours at a desk, on planes, and in meetings take a toll. This sedentary lifestyle is the primary cause of tight hips, a stiff lower back, and rounded shoulders—postural issues that lead to chronic aches and limit your physical potential. Good mobility training directly targets these problem areas, helping you move without pain or stiffness. It’s about more than just feeling comfortable in your chair; it’s about improving your posture and making your movements more efficient. A personalized coaching plan can help you build a routine specifically designed to reverse the physical stress of your demanding career, reducing your risk of injury and supporting your overall health.

Speed Up Recovery and Stay in the Game

You train hard to stay sharp, but if your recovery is slow, you’re leaving performance on the table. Mobility is the key to bouncing back faster. When your joints can move through their full, intended range of motion, your body operates more efficiently. This reduces unnecessary strain on your muscles and connective tissues during workouts, which in turn means less soreness and faster repair. Mobility training helps you build the strength and control needed to improve performance and stay active without being sidelined by nagging injuries. It allows you to train more consistently and effectively, ensuring you stay in the game for the long haul.

The Most Effective Mobility Exercises You Can Do Anywhere

You don’t need a fancy gym or a ton of equipment to improve your mobility. The best part about this kind of training is that you can do it right in your living room, office, or hotel room. The key is consistency, not complexity.

By focusing on exercises that challenge your body to maintain control through a full range of motion, you can make a significant difference in how you feel and move. These aren't about pushing to your absolute limit; they're about smooth, controlled movements that teach your body to move better. Below are a few simple yet powerful exercises you can start with today to target the areas that get tightest from long hours at a desk or in meetings.

Exercises for Hip Mobility

If you spend a good portion of your day sitting, your hips are likely paying the price. Tight hips can lead to lower back pain, poor posture, and limited movement in everything from squats to simply walking up the stairs. The goal here is to open them up and restore their natural range of motion. Start with gentle movements like hip circles, standing or on all fours, to warm up the joint. Then, you can move into something like the 90/90 stretch, which targets both internal and external rotation. These simple, functional exercises are incredibly effective at combating stiffness and keeping your lower body moving freely.

Moves for Your Shoulders and Upper Back

The modern work setup often leads to rounded shoulders and a stiff upper back. This not only looks bad but can also cause neck pain, headaches, and limit your performance in the gym. To counteract this, focus on moves that open up your chest and get your thoracic spine (your upper and mid-back) moving. Exercises like cat-cow stretches, wall slides, and thoracic rotations are excellent for this. These movements strengthen and lengthen your upper body, helping you enhance movement quality and stand taller. Just a few minutes of this each day can make a world of difference in your posture and comfort.

Simple Full-Body Routines

You don’t need to set aside an hour for mobility work. In fact, short, frequent sessions are often more effective. You can easily incorporate mobility exercises into your existing schedule. Try a simple 5- to 10-minute routine when you first wake up to shake off stiffness. Use it as a dynamic warm-up before a workout to prepare your body for more intense movement, or as a cool-down to aid recovery. You can even take "movement snacks" throughout your workday—a few hip circles and shoulder rolls can break up long periods of sitting. For a plan tailored to your specific needs and goals, working with a professional can help you build the most effective routine.

How Often Should You Do Mobility Work?

When it comes to mobility, consistency is far more important than intensity. You don't need to spend an hour every day contorting yourself into a pretzel to see results. The goal is to integrate small, purposeful movements into your routine so they become second nature. Think of it like brushing your teeth—a non-negotiable habit that protects your long-term health. For busy men, finding an approach that fits seamlessly into your existing schedule is the key to sticking with it. It’s not about adding another overwhelming task to your to-do list; it’s about finding smart ways to incorporate movement that serves your body and your performance goals. The best mobility routine is the one you actually do. So, how often should you be doing it? The answer isn't a one-size-fits-all number, but a strategy. It's about weaving mobility into the natural rhythm of your day—before you train, after you train, and even in those small pockets of time you didn't think you had. This approach ensures your joints stay healthy and your body remains resilient, which is crucial for maintaining an active lifestyle. Let's break down how to make it a regular part of your life without adding another major time commitment to your calendar.

Daily Habits vs. Longer Sessions

To truly maximize the benefits of mobility training, aim for short, frequent sessions. Just five to ten minutes of focused work each day is more effective than one long, grueling session on the weekend. This consistent approach helps maintain your flexibility and joint health, which is especially important as you get older and your body becomes more prone to stiffness. A daily practice keeps your joints lubricated and your muscles pliable, preventing the "weekend warrior" syndrome where you push too hard after a week of inactivity. This small daily investment pays huge dividends in how you feel and move, both in and out of the gym.

As a Warm-Up Before You Train

Incorporating dynamic mobility exercises into your warm-up is one of the smartest things you can do before a workout. These active movements prepare your muscles and joints for the demands of your training session, increasing blood flow and activating the specific muscle groups you're about to use. This isn't about holding static stretches; it's about moving your joints through their full range of motion. Think leg swings, arm circles, and torso twists. Taking a few minutes for a proper warm-up significantly reduces your risk of injury and improves your overall performance, allowing you to lift heavier and move better with confidence.

As a Cool-Down for Better Recovery

Just as important as your warm-up is your cool-down. After a tough workout, your muscles are warm and receptive to stretching. This is the perfect time to include passive stretches and gentle mobility drills to help your body transition from a state of high stress to one of recovery. A good cool-down helps relax tight muscles, reduce post-workout soreness, and gradually bring your heart rate down. For men over 35, prioritizing recovery is essential for longevity in your fitness journey. A few minutes of focused stretching after you train can make a world of difference in how you feel the next day and supports your ability to stay in the game long-term.

Common Mobility Mistakes to Avoid

To get the most out of your mobility work, you need to approach it with intention. Many people make a few common errors that hold them back from seeing real progress. By avoiding these pitfalls, you can ensure the time you invest in mobility pays off, helping you move better and feel stronger. It’s not about adding more to your plate; it’s about making what you do more effective. Let’s walk through the three biggest mistakes and how to correct them.

Mistake #1: Confusing It with Basic Stretching

One of the most common misconceptions is that mobility is just a fancier word for stretching. While they’re related, they are not the same. Flexibility is your body’s passive range of motion—how far a muscle can lengthen. Mobility, on the other hand, is your ability to actively control your joints through their entire range of motion. For example, you might be able to pull your leg into a deep stretch, but can you lift it there and hold it using only your own strength? That’s the difference. True mobility requires strength and control, not just passive length.

Mistake #2: Rushing Through the Movements

It’s tempting to fly through your mobility exercises to get them done, but this misses the point. Mobility training is about teaching your nervous system how to control your joints in new positions. Rushing the movement relies on momentum, not muscular control. Instead, slow down and be deliberate. Mobility exercises challenge your body to maintain stability through a targeted range of motion. By moving slowly and with intention, you build the neuromuscular connections that lead to lasting improvements in your movement quality.

Mistake #3: Ignoring Pain or Using Bad Form

Pain is your body’s signal that something is wrong, not a challenge to push harder. If you feel a sharp or pinching sensation during a mobility drill, back off. Forcing a joint into a range it’s not ready for can lead to injury. Purposeful mobility happens when you identify your body's tight spots and work to find strength and control at the end of your pain-free range. This is where professional guidance is invaluable. Working with an expert ensures you’re targeting the right areas with proper form, which is essential for coaching highly successful men over 35 who need to perform at their best without setbacks.

Common Challenges (and How to Beat Them)

Starting a new routine is never without its hurdles, and mobility work is no exception. For driven men with packed schedules, the biggest obstacles aren't physical limitations—they're practical ones. You might feel discouraged by initial stiffness, struggle to make the practice a daily habit, or wonder how you’ll ever find the time. These are completely normal challenges, and every successful person has faced them in some form.

The key isn't to pretend these issues don't exist, but to have a clear strategy for overcoming them. Think of it like any project you’d manage at work: you identify the potential bottlenecks and create a plan to address them head-on. The good news is that the solutions are simpler than you think. It’s not about overhauling your entire life or finding an extra hour in your day. It’s about making small, intelligent adjustments that deliver significant returns. With the right approach, you can integrate mobility work seamlessly into your life, turning these common challenges into non-issues. This is a core part of the personalized coaching I provide, helping you build a system that works for your specific lifestyle.

Working Through Initial Stiffness

When you first start mobility training, you’ll likely feel stiff and maybe a little awkward. This is your body’s natural response to moving in new ways, especially after years of sitting at a desk or repeating the same movement patterns. The biggest mistake you can make is letting this initial discomfort stop you. Many people fail simply because they don't follow their mobility training program consistently. The secret is to start slow and listen to your body. Don’t force any movement that causes sharp pain. Instead, focus on gentle, controlled motions. That initial stiffness is a sign that you’re targeting areas that need attention, and with consistency, it will fade as your joints and muscles adapt.

Making It a Consistent Habit

Knowing you should do mobility work is one thing; actually doing it every day is another. The key is to stop thinking of it as another workout and start treating it like a non-negotiable daily practice, just like brushing your teeth. The most effective way to build a habit is to start small—so small you can’t say no. Commit to just five minutes every morning. To make it stick, link it to something you already do automatically, like right before you have your morning coffee. These exercises, when done consistently, make a huge difference in your overall movement quality. Soon, it will feel like a natural part of your routine, something your body craves.

Finding Time in a Packed Schedule

For a successful man, time is the most valuable asset. The idea of adding another "to-do" to your day can feel overwhelming. But mobility doesn't require a 30-minute block in your calendar. Instead, think in terms of "movement snacks." Can you do a few hip circles while waiting for the espresso machine? Can you perform some shoulder rolls during a phone call? You can easily integrate simple, functional exercises like sit-to-stands into your workday without breaking your focus. By sprinkling these short, two-minute movement breaks throughout your day, you can accumulate a significant amount of mobility work without ever needing to "find the time." It’s about working smarter, not longer.

How to Build a Mobility Routine You'll Actually Stick To

The best mobility routine is the one you do consistently. You don’t need to block out an hour every day to see real results. For busy men, the key is to integrate small, manageable habits into your existing schedule. It’s about making movement a non-negotiable part of your day, just like brushing your teeth. Building this kind of sustainable routine is a core part of the transformation programs I design for my clients because it creates lasting change without demanding a huge time commitment. By breaking your mobility work into small, strategic sessions, you can keep your joints healthy and your body ready for anything.

Start Your Day with a 5-Minute Routine

How you start your morning sets the tone for the rest of the day. Instead of grabbing your phone first thing, dedicate just five minutes to waking up your body. A short morning mobility routine sends blood flow to your muscles and gently prepares your joints for the day's demands. This isn’t about breaking a sweat; it’s about intentional movement. Focus on exercises that take your body through its full range of motion, like cat-cows for your spine, hip circles to open up your lower body, and shoulder rolls to release tension. Doing this consistently will make a significant difference in how you feel, helping you move with more freedom and less stiffness from the moment you get out of bed.

Take "Movement Snacks" During Your Workday

If you spend hours at a desk, your body pays the price in the form of tight hips, a stiff neck, and a sore back. The solution is to sprinkle "movement snacks" throughout your workday. These are short bursts of mobility exercises that take just one or two minutes to perform. You can do them during a break, while on a phone call, or between meetings. Set a reminder to get up and do a few neck rolls, wrist circles, or standing hip flexor stretches every hour. These quick sessions break up long periods of sitting, prevent stiffness from setting in, and keep your body from feeling locked up by the end of the day. It’s a simple strategy to counteract the effects of a modern work life.

Wind Down with an Evening Sequence

Your evening routine is the perfect time to release the physical stress you’ve accumulated throughout the day. A 5-to-10-minute mobility sequence before bed can help your muscles relax, calm your nervous system, and improve your overall flexibility while you sleep. Think of it as a cool-down for your day. Gentle movements like a deep squat hold, child’s pose, or slow spinal twists can ease tension in your back, hips, and shoulders. This practice not only helps with physical recovery but also serves as a mental transition, signaling to your body that it’s time to rest and repair. You can incorporate these mobility exercises after a workout or as a standalone routine to prepare for a night of restorative sleep.

How to Add Mobility to Your Current Fitness Plan

Adding another component to your fitness routine can feel overwhelming, especially when your schedule is already packed. The good news is that you don’t need to set aside a separate hour for mobility work. The most effective approach is to weave it directly into the workouts you’re already doing. By integrating mobility exercises into your existing plan, you make it a sustainable habit rather than another item on your to-do list. This isn't about adding more time; it's about making your current time more valuable.

This strategy is all about efficiency—getting more out of the time you’ve already committed to your health. Whether you use it as a dynamic warm-up, a productive "rest" period between sets, or a restorative cool-down, you’re making your workouts smarter and more effective. This approach not only saves time but also directly connects mobility to your performance, helping you feel the benefits in real-time. A few minutes here and there add up, creating lasting improvements in how you move and feel without demanding a major overhaul of your schedule. For a truly tailored approach, personalized coaching can help integrate these principles directly into your specific goals and current fitness level.

Pair Mobility with Your Strength Workouts

One of the most efficient ways to add mobility work is to use it as active rest between your strength training sets. Instead of scrolling through your phone or just waiting for the clock, you can perform a quick mobility drill that targets a different area of the body. For example, if you just finished a set of bench presses, you could do a few hip-opening exercises like the frog stretch or 90/90s. This keeps you moving and makes your gym time more productive.

This method also allows you to improve your range of motion under load. Experts suggest that incorporating weights into mobility work can be highly effective. If you have stiff ankles, for instance, performing a set of goblet squats with a light weight can do more to improve your ankle mobility than bodyweight squats alone. You’re actively teaching your body to control its movement through a deeper, stronger range.

Use It as Your Warm-Up and Cool-Down

Bookending your workouts with mobility is a classic and highly effective strategy. Before you lift, spend five to ten minutes on dynamic mobility exercises. These are active movements—not static holds—that prepare your joints and muscles for the work ahead. Think leg swings, arm circles, cat-cows, and walking lunges with a twist. This primes your body for better performance and helps reduce the risk of injury.

After your workout, use your cool-down to focus on passive stretches and mobility drills. This is when your muscles are warm and most receptive to increasing their range of motion. Holding stretches for 30-60 seconds or performing gentle, restorative movements can help kickstart the recovery process and release tension built up during your session. Making this a consistent part of your routine ensures you’re not just building strength, but also maintaining the long-term health of your joints.

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Frequently Asked Questions

How is this different from the stretching I'm supposed to do? Think of it this way: stretching is passive, while mobility is active. Stretching is about lengthening a muscle, like when you pull your heel to your glute for a quad stretch. Mobility is about your ability to control your joints through their entire range of motion without any help. It requires strength and coordination to move your body into those positions yourself. While flexibility is a component of mobility, true mobility training teaches your body to own and be strong in that newfound range.

I'm short on time. What's the minimum I can do to see a real difference? Consistency beats duration every single time. You'll get far better results from a focused five to ten minutes every day than you will from one long session on the weekend. The most effective strategy is to link it to a habit you already have. Try a simple routine right after you get out of bed or while your coffee is brewing. This small, daily investment is what creates lasting change in how you feel and move.

Will mobility work interfere with my strength training or make me weaker? Quite the opposite—it will make your strength training more effective. Better mobility allows you to get into better positions for your lifts, like achieving a deeper squat or a more stable overhead press. This improved form means you can activate the right muscles more efficiently and safely, which ultimately leads to greater strength gains. Consider it the foundation that makes all of your other training more productive.

It feels a bit uncomfortable or stiff when I start. Is that normal? Yes, feeling some initial stiffness is completely normal, especially if you're moving in ways your body isn't used to. The key is to distinguish between the discomfort of a muscle working at its end range and sharp, pinching pain. You should never push through actual pain. Move slowly and with control, focusing on your breath. That initial stiffness is a sign you're working on areas that need it, and it will decrease as you become more consistent.

If I can only focus on one area to start, what should it be? For most men who spend a significant amount of time sitting, the hips are the best place to begin. Tight hips are often the root cause of issues like lower back pain and poor posture because they force other parts of your body to compensate. By focusing on restoring motion in your hips, you can relieve stress on your spine and improve your movement patterns in almost every activity you do.