Longevity · Stretching
Mobility & Range of Motion
Joint Mobility Drills
- Cervical CARs (controlled articular rotations)
- Shoulder CARs
- Thoracic spine rotations
- 90/90 hip switches
- Ankle circles & rocks
- Wrist circles & flexion-extension
Mobility vs Flexibility
- Mobility = active control of joint range
- Flexibility = passive tissue length
- Trains nervous system to own end-range
- Maintains cartilage and joint health
- Prevents compensation patterns
Daily Mobility Routine
- Move slowly with intention
- Make the largest pain-free circle possible
- 5–10 reps per joint, daily
- Use as a warm-up or movement snack
- Combine with breath for nervous system reset