Whether you’re getting back to outdoor workouts, walking more, or just trying to feel less stiff at your desk, improving your mobility is a great place to start.

With the sun shining a little longer and the chill finally lifting, it’s the perfect time of year to shake off that winter stiffness and get moving again. Spring naturally encourages more activity, and building a simple mobility routine now can help you feel better, move easier, and reduce the risk of injury as you become more active.

Why Mobility Is Important

Mobility is all about how well your joints move through their full range with control and strength. It’s different from flexibility, which is more about passive stretching, because mobility combines joint movement and muscle engagement. Good mobility helps with everything from better posture and injury prevention to making everyday tasks easier and more comfortable.

If you’ve been more sedentary over the past few months (which is super common in the winter), chances are you’re noticing a bit more tightness and discomfort, especially in areas like the hips, low back, and shoulders.

Spring is a Great Time to Reset

As we naturally become more active in the spring, it’s a good idea to ease back into movement with a focus on mobility. It’s tempting to jump into running or hiking, but working on your joint and muscle function first will go a long way toward helping you move better and avoid injury.

Mobility work can help with:

  • Reducing tightness and stiffness
  • Supporting your joints as activity increases
  • Improving posture
  • Boosting body awareness and movement quality

Key Areas to Focus On

Some common spots that need attention after a few months of inactivity:

Hips: Long periods of sitting can cause hip flexors to tighten and glutes to weaken. This can lead to back pain and postural changes.

Thoracic spine (mid-back): This area often gets stiff with prolonged sitting or screen time. Improving movement here can take pressure off the neck and shoulders.

Ankles: Limited ankle mobility affects walking, running, and squatting. A simple ankle routine can make a big difference.

Shoulders: If your upper body feels tight or restricted, especially with overhead movement, shoulder mobility can help prevent neck or upper back strain.

Sample Mobility Routine

You don’t need to spend an hour on this. Just 10–15 minutes a day (or a few times per week) is a great starting point. Here are a few exercises I often recommend:

  1. 90/90 Hip Transitions
    Sit on the floor with one leg in front and one behind, both bent at 90 degrees. Slowly rotate from one side to the other. This helps with hip mobility and rotation.
  2. Thoracic Spine Openers
    Lying on your side with knees stacked and arms straight out, rotate your top arm across your body to the opposite side. Great for opening up the mid-back.
  3. Ankle Rocks
    In a half-kneeling position, gently drive your front knee over the toes while keeping your heel down. This improves ankle mobility.
  4. Cat-Cow Stretch
    On all fours, alternate between arching your back and rounding it. Helps get the spine moving and brings awareness to posture.
  5. World’s Greatest Stretch
    From a lunge position, place both hands on the ground, rotate your upper body toward your front leg and reach overhead. This is a great full-body movement to hit hips, spine, and shoulders.

Quick Tips to Get Started

  • Stay consistent: Even a few minutes regularly can help.
  • Breathe through it: Deep breathing helps release tension.
  • Avoid forcing it: Mobility work should feel like a stretch, not a strain.
  • Notice changes: You might feel taller, looser, or even sleep better.

When to Get Support

If you’re not sure where to begin, or if certain movements feel uncomfortable, it’s worth booking an assessment with a physiotherapist or chiropractor. We can help identify specific areas of restriction and build a plan tailored to your needs. Book an Assessment!

Final Thoughts

Spring is the perfect time to check in with your body and build better movement habits. Starting with mobility can set the stage for more activity, better posture, and fewer injuries down the road.

If you’ve been feeling tight, stiff, or are just ready to move more comfortably, now’s the time to spring into it. A simple mobility routine can go a long way in helping you feel your best as you head into the warmer months.

 

About the Author:

Sameenah Navsa

Operations & Clinic Manager

Bachelor’s of Kinesiology & Physical Education