Move better every day: mobility for your spine, hips and quads

Modern life has many of us sitting for long stretches. Over time, certain areas start to feel stiff and restricted. Three that come up again and again in clinic are the upper back (thoracic spine), the hips and the front of the thighs (quadriceps). Keeping these moving well can make everyday tasks, from reaching into a cupboard to climbing the stairs, feel easier.

Thoracic rotation: freeing up the upper back

Your thoracic spine is designed to rotate. When it stiffens, the neck, shoulders and lower back often end up doing extra work.

Open books

Lie on your side with your knees bent to 90 degrees and your arms stretched out in front. Keeping your knees together, lift your top arm and open it across your body, following your hand with your eyes, until you're rotating through your upper back. Pause, then return.

8–10 reps each side

Thread the needle

On your hands and knees, slide one arm underneath your body along the floor, letting your shoulder and head lower, then reach that arm up towards the ceiling.

8 reps each side

Hip mobility: the foundation of movement

Stiff hips can affect how you walk, squat and bend, and can contribute to strain elsewhere.

90/90 hip switch

Sit on the floor with both knees bent to 90 degrees, one leg in front of you and one to the side. Slowly rotate your knees over to the other side, switching positions. Use your hands for support if needed.

8–10 switches

Half-kneeling hip flexor stretch

Kneel on one knee with the other foot in front. Gently tuck your tailbone under and shift your weight forward until you feel a stretch at the front of the hip on the kneeling side.

Hold 30–45 seconds each side

Quad length: looking after the front of the thigh

Tight quads can pull on the pelvis and knee, and they often feel restricted in runners and people who sit a lot.

Side-lying quad stretch

Lie on your side and bend your top knee, holding your ankle behind you. Keep your knees in line and gently push your hip forward.

Hold 30–45 seconds each side

Couch stretch

A more advanced option. Kneel with your back foot resting up against a sofa or wall, then bring your front foot forward into a lunge position. Stay upright and squeeze the glute on your back leg.

Hold 30–60 seconds each side

Making it a habit

Mobility works best as a little-and-often practice. Ten minutes a day, perhaps first thing in the morning or as a break from your desk, will do more than one long session a week. Movement should feel like a stretch or effort, not sharp pain.

The takeaway

You don't need hours of stretching to feel better. A few well-chosen movements, done consistently, can help you move more freely and comfortably in daily life.