Yoga mobility for stiff shoulders, spines and hips

Stretching asks how far a muscle will lengthen. Mobility asks something slightly different: can your joints move comfortably through the range they're meant to have? For most beginners, especially desk workers and older starters, that second question is the more useful one.

Mobility work tends to be small and repetitive. Shoulder circles, slow neck turns, cat-cow for the spine, hip circles on hands and knees. None of it looks impressive, and all of it can make getting out of a car or reaching a high shelf feel easier.

Our mobility routines are short enough to do before work or during a lunch break, and every movement comes with a smaller version if a joint is sore. If you're recovering from an injury or surgery, check with a physiotherapist before adding anything new.