How To Improve Mobility Long Term

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Read Time: ~4 minutes
Time to perform exercises: ~9 minutes

Hey there!

This week, let’s take a quick break from our usual focus on injury prevention and talk about one of the most common questions I get from both my patients and subscribers: how do I improve my mobility?

Most of the time, when I get asked this question, it’s because the person feels tight, stiff, or restricted and wants to get rid of that feeling. They want to move better and feel better. Many have even tried stretching regularly, but the tightness seems to stick around.

So in this edition, I’ll show you exactly how I work on mobility with my patients to keep the tightness away, keep their joints mobile long term, and how you can use the same approach at home for any joint in your body.

Why Do We Feel Tight?

Tightness can come from a few different sources, and figuring out what kind of tightness you have determines what to do next. These are the 2 most common causes of tightness as I see them:

1. Mechanical tension — the tissue is physically stiff or shortened (like a tight joint capsule or muscle)

2. Neurologic tension — your brain is guarding the joint because it feels unsafe (usually from weakness, pain, or past injury)

Figuring out what type of tightness the patient has is important, because each of them requires a different treatment:

• If the patient has mechanical tension, I’ll prescribe stretching and soft tissue work to increase the length and pliability of the tissue

• If they have neurologic tension, we’ll focus on building strength and stability through the entire range of motion. This teaches the brain that it’s safe to move there (assuming there is no pain). 

How do I test if the tension is mechanical or neurologic?

The easiest way to test what type of tightness you have is to use a simple PNF (proprioceptive neuromuscular facilitation) stretch. Here’s how you can try this at home:

• Gently stretch the area (5/10 in intensity) 

• Contract the stretched muscle for 5–10 seconds (push into the stretch without changing position).

• Relax and move deeper into the stretch

• Repeat 3 times

👉 If you get a big jump in range of motion, your tightness is likely neurologic. Your brain was holding you back.

👉 If there’s no change, it’s probably mechanical — and you’ll need consistent stretching, soft tissue work, or mobilization.

In the clinic, I often address both — stretching and strengthening — to make sure we’re covering our bases and because we often have a little bit of both going on. So if you're in doubt, just work on both. 

What type of tightness the patient has is not the only factor, though. If a joint chronically feels tight, it can be because its not doing it's job properly. Each joint has a job to do, and not every joint is meant to be mobile. 

Not Every Joint Is Supposed to Be Mobile

This surprises people. Most people think that more mobility is always a good thing. But your body is actually designed in an alternating pattern of mobile and stable joints.

If a joint that’s supposed to be mobile becomes stiff (like your hips or mid-back) the joints around it (like your low back or knees) start doing extra work. That’s when pain and compensation show up.

And if a stable joint becomes mobile, we will have more neurologic tension in that area until we build up enough strength to keep it stable. 

So when we work on mobility, we target the joints that are meant to move.

How I Help Patients Build Mobility That Lasts

Here’s the exact process I walk patients through to improve their mobility and get rid of tightness long-term:

1. Pick the right joint and right treatment — make sure the joint in question is supposed to be mobile and that we want to mobilize it.

2. Get to the end range of the tissue — Use the PNF stretching test to make sure we are actually stretching the tissue and not just fighting against neurologic tension.

3. Stretch long enough to create change — 2 total minutes per day (split up if necessary) for at least 4 weeks is enough input to start changing the tissue.

4. Add stability — using the muscle and building strength in the new range of motion helps to lock it in.

5. Use soft tissue work — foam rolling or massage tools can help improve both mechanical and neurologic tension if done properly.

6. Once you have it, use it consistently — “If you don’t use it, you lose it” is very true for mobility. Regular high-quality workouts can help maintain the new mobility gains.

Example: Hip External Rotation

Let’s say someone comes into the clinic with limited hip mobility — specifically, tightness or restriction when sitting cross legged or golfing. Here’s the step-by-step approach I use. Click HERE to watch a video of me explaining this in more detail. Take this and use it for any joint you want to improve mobility on:

Step 1: Pick the Right Joint and Right Treatment

Start by choosing a joint that is supposed to be mobile. In this case, we’re focusing on the hip, and specifically improving external rotation.

Step 2: Get to the End Range of the Tissue 

Set up in a pigeon pose and ease into a gentle stretch. Then, perform a PNF contraction by pushing your front leg into the floor (without moving) for 5 seconds, then relaxing and trying to move deeper into the stretch. Repeat 3 times. If you gain range quickly, your issue is likely neurologic. If not, you’re dealing with more mechanical tension.

Step 3: Stretch Long Enough to Create Change 

Hold the pigeon stretch for a total of 2 minutes per side. You can break that into smaller sets (e.g., 4 sets of 30 seconds). Try to do this every day for at least 4 weeks. (I say every day because I assume people will miss a few days here and there). 

Step 4: Add Stability 

While in the pigeon position, do a PAILs contraction (push the back leg into the ground for 10 seconds), then try a RAILs contraction (gently lift your front leg). Do 3-5 rounds to build control at end range.

Step 5: Use Soft Tissue Work 

Spend ~2 minutes rolling the glute and outer hip with a foam roller or lacrosse ball. This helps reduce restriction and improve tissue quality.

Step 6: Use It Consistently 

Once you’ve gained new range of motion, it’s important to maintain it by incorporating full-body movements like deep squats, split squats, or step-ups. These exercises help your body learn how to use that mobility in a functional way. Aim to include them in your regular routine to keep the mobility around long term. 

Things To Watch Out For

Mobility work should feel challenging but controlled. If you notice any of the following, it’s a sign to stop and reassess (or seek professional guidance):

• Closing angle joint pain — If you feel a pinch or sharp pain on the compressed side of the joint (e.g.: front of the hip during pigeon), that’s likely impingement, not a stretch.

• Tendonitis — Stretching a pre-existing tendonitis can actually make things worse. In those cases, it’s usually better to focus on rest, controlled loading, and gradually reintroducing movement to promote healing without irritating the tendon further.

• Disc problems — Central low back pain or pain that radiates down the leg could indicate a disc issue. Don’t stretch through this — get it checked out.

• Nerve tension — A stretching sensation that feels electrical, burning, or shoots down the limb might be nerve-related. Ease off and don’t force the range.

If you’re unsure whether what you’re feeling is normal, play it safe — or shoot me an email. I’m happy to help.

Wrap Up

I hope this information was helpful and gives you confidence to work on your mobility at home. If you have any questions about this or want me to look at your specific problem, please don’t hesitate to reach out.

Next week we will be going back to talking about injury prevention. Click a topic in the poll below to vote on what I should cover next. Want me to cover something not in the poll? Reply to this email and let me know!

Thanks for reading — and don’t forget to vote in the poll or reply to let me know what you want to see next!

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.