Chiropractor Swears by This 'Humbling' 9-Move Routine That Outperforms Static Stretching for Men Over 50
Strength training is undoubtedly important for preserving health as we age, but engaging in regular mobility work is just as imperative. In simple terms, mobility is the body's ability to move a joint through its full range of motion safely, comfortably, and under control. Without adequate mobility, strength training efforts become less effective because muscles can't be trained through their full range of motion, which may limit strength gains and increase the risk of injury.
"Restricted mobility can also contribute to poor posture," says Dustin DebRoy, DC, Manager of Education and Relations at The Joint Chiropractic. "When a person is unable to comfortably achieve certain positions due to a limited range of motion, they often default to the positions that feel easiest. Over time, this can lead to muscular imbalances, with some muscles becoming tight and overactive while others become weak and underactive."
Below, DebRoy shares a simple mobility routine designed to reduce stiffness and improve overall movement quality. Aim to do this once a day for best results, or as consistently as possible throughout the week.
Mobility Routine
How to Do Neck Controlled Articular Rotations (CARs)
- Stand tall and slowly move your head through the largest comfortable circle possible.
- Keep the rest of your body still as you work through the reps.
- Perform 1 set of 1 to 2 slow rotations in each direction.
How to Do Segmented Cat Cow
- Start on your hands and knees in a tabletop position.
- Round your spine toward the ceiling.
- Slowly arch your spine toward the floor.
- Perform 1 set of 3 to 5 reps.
How to Do Quadruped Rotations
- Start on your hands and knees.
- Place one hand on your head.
- Rotate your elbow toward the supporting arm.
- Rotate up toward the ceiling and repeat on both sides.
- Perform 1 set of 5 to 8 reps on each side.
How to Do Shoulder CARs
- Stand tall with one arm at your side.
- Slowly raise the arm overhead, rotate palm, and continue to circle behind you.
- Return to the starting position.
- Move slowly and avoid shrugging.
- Reverse the motion to return to starting position.
- Perform 1 set of 1 to 2 slow rotations in each direction per side.
How to Do 90/90 Transitions
- Sit with both knees bent at 90 degrees.
- Rotate both legs together to the opposite side, without using hands if possible.
- Alternate back and forth under control.
- Perform 1 set of 5 to 10 reps on each side.
How to Do Shin Box Get-ups
- Begin in a 90/90 position.
- Lean forward and drive through the front hip to stand.
- Reverse the movement and return to the floor.
- Alternate sides.
- Perform 1 set of 3 to 6 reps on each side.
How to Do Split Squat Isometric Holds
- Step into a lunge position.
- Lower until both knees are bent.
- Hold the position while maintaining balance and posture.
- Perform 1 set of 30 to 60 seconds on each leg.
How to Do Knee-to-Wall Mobilizations
- Face a wall in a half-kneeling position with the front foot a few inches away.
- Keep your heel down and drive your knee toward the wall.
- Move the foot further away as mobility improves.
- Perform 1 set of 5 to 10 reps on each side.
How to Do Deep Squat Hold with Reaches
- Drop into the deepest, most comfortable squat.
- Keep your heels down.
- Reach one arm overhead while maintaining the squat.
- Shift gently from side to side.
- Perform 1 set of 5 to 10 reaches per arm, or hold the position for 30 to 60 seconds.
Related: Why Your Office Desk Is Killing Your Mobility (and the 10-Minute Circuit to Reverse It)
This story was originally published by Men's Journal on Jun 8, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 8, 2026 at 2:43 PM.