Trainer Shares 10-Minute Mobility Routine to Reverse Chronic Stiffness for Men Over 40

Lifting regularly but skipping stretching and mobility work is all too common for many of us. If you constantly feel stiff or tight, your body is sending a clear message: It’s time to stop overlooking the importance of mobility. Justin Kraft, NASM-CPT, Performance Enhancement Specialist, Corrective Exercise Specialist, and founder of Aspire2MoreFitness.com created a simple mobility routine designed specifically for men over 40.

The best part about this mobility routine is that you can complete it in about 15 minutes tops, making it easy to fit into any schedule. It’s ideal first thing in the morning, before a workout as a dynamic warmup, or on rest days to keep your body feeling well-oiled. Doing it four to five days a week helps you boost flexibility, keep your hips unlocked, maintain ankle control, and ensure your joint health fully supports your daily activities.

Related: The One Shoulder Move a Yoga Pro Swears by to Regain Overhead Mobility

Mobility Routine for Men Over 40

Thread the Needle

“This is a powerhouse for thoracic mobility,” he says. “It opens up the shoulder blades and is fantastic for upper body stiffness. The kneeling position itself forces your core and hips to stabilize.”

How to Do It

1. Start on hands and knees. Extend one arm straight up toward the ceiling.
2. Now, swoop that arm down and thread it across and under your other arm, sliding it through the gap until your shoulder and shoulder-blade gently rest toward the ground.
3. Take 2 to 3 slow breaths in the hold, then switch sides. Perform 2 to 3 per side.

90/90

“This is your ticket to open hips, targeting those tight hip flexors and glutes. Improved hip mobility is critical as we age, as tightness here restricts full range of motion and spikes your injury risk,” Kraft says.

How to Do It

1. Sit on the floor or kneel, depending on your comfort.
2. Position your legs in a 90/90 stance: one leg in front, bent at about a 90-degree angle, and the other leg behind you, also bent at around 90 degrees. Maintain an upright chest.
3. With control, gently rotate both legs together from one side to the other
4. Do 5 to 10 rotations, then flip your legs around and repeat the movement.

Dynamic Leg Swings

The leg-swinging action dynamically fires up the front of your leg and your hip flexors. It’s also a subtle but powerful ankle mobility booster, which is a frequently ignored area that can limit your movement and increase your risk of a trip or fall.

How to Do It

1. Stand tall and hold onto a wall or a stable piece of furniture.
2. Swing one leg in a controlled motion forward and back for 10 reps.
3. Now, swing that same leg in a controlled motion across your body for about 10 reps.
4. Switch legs and repeat.

Wall Slides

Wall slides drastically improve shoulder mobility, open the chest, and mobilize the shoulder blades. It’s also great for correcting the rounded shoulders that are far too common in desk workers.

How to Do It

1. Stand with your back against a wall. If this is too difficult, move your feet a few inches away. Your feet should be about 6 to 8 inches from the wall.
2. Raise your arms into a goalpost position with elbows bent at about 90 degrees. Do your best to keep your shoulders and forearms in contact with the wall.
3. Slowly slide your arms upward and then back down. Maintain control and keep your core gently braced.
4. Perform 8 to 10 reps.

Cat-Cow with Ankle Circles

“This works your entire spine, loosens your back and shoulders, and engages your core,” Kraft says. “The ankle circles wrap up the routine by improving crucial ankle mobility, lower-leg flexibility, and supporting your balance.”

How to Do It

1. Get into a tabletop position on hands and knees.
2. Exhale, actively round your spine high, tucking your tailbone and chin slightly. This is cat pose.
3. Inhale, gently arch your back, lifting your head and tailbone just a bit to open the chest. This is cow pose.
4. Move slowly through 6 to 8 cycles.
5. After, sit or stand and perform ankle circles—10 clockwise, 10 counter-clockwise—on each side.

Related: Certified Strength and Conditioning Specialist Shares the Daily Stretch Routine That Makes Your Body Feel 10 Years Younger