Fix Your Mobility From the Ground Up
If you’re dealing with aches, tight muscles, poor posture, or headaches, this simple, consistent routine can be PROFOUND. Working through these movements loosens tight tissues, strengthens them, and builds “strength through length”, which is the foundation for true, lasting mobility.
I’ve had people use this routine ON ITS OWN to relieve headaches and back pain. Even without additional exercises, these movements alone can make a big difference.
The key is working at your pain-free level. Pushing into pain isn’t helpful—pain causes the body to tighten, which limits mobility improvement. Instead, focus on movements that feel good, scaling back as needed by adjusting range of motion, modifying technique, or reducing load. None of these positions need to be rigid or perfect. Play, experiment, and find what works best for your body.
I personally use this routine to maintain mobility, release tension, and strengthen key tissues. While it can take time to build the mobility initially, once gained, it’s much easier to maintain. I can attest to this! When I started I definitely had my work cut out for me. Consistent, small practice over time pays off and reduces the effort needed to keep your body moving well.
Why Strength Through Length Matters
Strength through length is the idea that you’re not just stretching tissues—you’re also actively strengthening them while in the lengthened position. This is crucial because:
It protects joints and soft tissues from injury.
It allows you to move freely without compensations or strain.
It ensures that your gains in mobility are functional, meaning you can control and use the new range of motion, not just passively achieve it.
In short, strength through length makes mobility resilient. You’re not just flexible; you’re strong in the positions you need to move and live comfortably.
Tip: If you want a better view of each position, you can skip to the full video for demonstration of each position and movement flow:
Watch the Full 10-Minute Mobility Routine on YouTube →
10-Step Routine (with Video Timestamps)
1. Big Toe / Bottom of the Feet (1:52)
Kneel on the ground and tuck your toes under, pointing toward your shins. Slowly lean back into the stretch, feeling a lengthening along the bottom of your foot (plantar fascia). Hold for a few breaths and come back up gently.
2. Full Knee Bend (2:59)
Use a padded surface for comfort. Try to sit all the way back so your butt rests on your heels, achieving a full knee bend. Use your leg muscles to push yourself back up. Scale by not sitting fully back if needed, or using your hands for support.
3. Full Squat (4:06)
Sink into a deep squat, opening your hips and strengthening your glutes while keeping your spine long. Elevate your heels or hold onto a stable object if needed to maintain proper form.
4. Elephant Walk (6:33)
Place your hands on a chair or table for support. Start with both knees slightly bent, then straighten one knee at a time by engaging the front thigh muscles. This opens the back of the knee and stretches the hamstrings. Alternate sides.
5. Single-Leg Squat (7:44)
Start with one leg in the full knee bend stance. Place the other foot underneath you for balance. Slowly sink into the bottom of the squat, then push through your leg muscles to stand back up. Repeat on each side.
6. Lunge / Hip Flexors (9:09)
Kneel and step one foot out in front of you, forming a deep lunge. Sink into the stretch to lengthen the hip flexors and relieve tension in the lower back. Keep your torso upright and move gently.
7. Grasshopper (9:55)
Place one foot in a full knee bend and the other in the Big Toe / Bottom of Feet position. Slowly rotate your hips back and forth, experimenting with the range. Push through both sides of the feet in different positions. Move carefully and stop if it feels uncomfortable.
8. Pigeon Pose / Hips (10:43)
Sit on the ground in a 90/90 hip position: the front leg bent at 90° in front of you, the back leg bent at 90° behind you. Your front shin should be roughly parallel to the front of your body, and your back shin extends out to the side. Lean forward or stay upright to stretch the hips, feeling tension release in both the front and back hips. Switch sides to target each hip evenly.
9. Shoulder Pass-Throughs (13:23)
From the same 90/90 position, sweep your arm past your body into full left rotation (coiling the torso), then reverse to sweep into full right rotation (opening the torso). Repeat for both sides. This opens up the shoulders, thoracic spine, and upper back while maintaining mobility and control.
10. Full Spine (14:25)
Start with full flexion, bending forward slowly. Focus on letting each vertebra move individually as you return upright. Incorporate gentle extension and rotation if comfortable, feeling length and control throughout your spine.
Key Takeaways
Focus on pain-free range only—pain causes tightness, which hinders mobility.
Strength through length builds functional, resilient mobility.
Consistency matters for gaining mobility, but once achieved, it’s easier to maintain.
Experiment and play—form is flexible, and small adjustments make a big difference. Do what feels good.
Watch the full video here: Full 10-Minute Mobility Routine →
Have fun working through this routine! Play with the movements, experiment with variations, and enjoy discovering what feels best for your body. Your body will thank you!!
Yours in health,
Dr. Ryan
