Mobility is something most adults lack in the modern world. Our lives today provide minimal movement. If you work a desk job and exercise regularly, most likely only getting thirty to sixty minutes per day of moving your joints around in different positions other than sitting and standing.

Neglecting the health of your muscles, joints, and ligaments can lead to a variety of issues, including pain, injury, and limited activity choices later in life.  

We’ve compiled some simple mobility tips for you with a video from the F5 team to help you get mobilize like a ninja. Combined with self-care practices like massage and proper nutrition you will create a bad-ass student of Strength and Muay Thai. 

Mobility work can be incorporated more frequently into your daily routine with minimal time and effort, it’s not just for high-level athletes.

If you’re unsure where to start with your mobility work, take our Mobility Class. In the class, you will learn a number of techniques that are easy to do on your own. 

Mobility isn’t just trying to touch your toes – that’s mostly flexibility. Mobility is about moving your body, specifically your joints, through their full range of functional motion.

Each body part has various positions it should be able to move freely through. For the hips, squat prying, tactical frog, standing hip circles, and spider walks, all help to open up your hips. Each of those exercises moves your hips differently.

If something is difficult for you in the warmup period of the class, take note and ask your strength coach what else you can do to help your mobility in that area. 

Each time you learn a new stretch or mobility drill, take note of it and pack it in your “mobility toolbox.” If you spend even five minutes a day doing something from your toolbox, you will feel changes.

Some mobility drills use simple tools. Two of our favorites are the foam roller and a lacrosse ball. They are small investments that reap significant benefits. If you are feeling stiff, sore, or tight, hop on the foam roller. Roll where you feel you need it. It may be uncomfortable, but your muscles will thank you!

Try to roll laterally across muscles, not just up and down vertically. Going laterally “against the grain” will help to relieve tightness better and help muscles stay healthy.

We love the lacrosse ball because it is precise, and also portable. Toss it in a workbag for your daily life or suitcase when you travel. 


Our hips need a lot of love in mobility because of all the sitting we do throughout the day. One of our favorite hip flexors stretches at F5 is the couch stretch, named so because you can do it on your couch at home. A wall and a mat to support your knee also work well here.



There is plenty more mobility work you can do in your daily life that doesn’t involve tools. Even shadowboxing will give you the double benefit of improving your Muay Thai technique while helping your joints find some flow.

Make a conscious effort to move more during the day. All the extra movement in your days add up to healthy, happy joints. Park that car in the spot that’s further, take the stairs instead of the elevator, dance in your kitchen while cooking dinner.

Mobility isn’t only doing the splits or nailing that perfect high kick. It’s moving your body the way it should so you can do the things you love, the way you want to for a long time.

We spend a lot of time on computers, both for work and for entertainment. It is hard on the body to sit all day. Mainly because it is so easy to let our bodies fall out of alignment while we are working on screens. Try to vary your work position.

While sitting, adjust your posture frequently. Tilt your head the side, roll your shoulder. Stand up at a working desk or station. Kneel or lay on your belly and read a book or watch a video Squat as much as you can. Did you drop something on the floor doing laundry? Squat down to get it instead of folding at the waist with a rounded back. Or squat position while playing string-toy with your cat.

These simple mobility tips for daily life don’t require considerable time commitment or fancy equipment. We have our bodies with us wherever we go. Mobility training is always possible when you create the intention and make time to prioritize self-care.