JTH Wellness

Stop stretching. Do this 5-minute mobility routine instead.

If your body feels stiff, achey, or beat up… it’s usually not because you need more stretching — it’s because your joints aren’t moving through their full range of motion with control.

Mobility trains strength + control at end ranges, which is why it actually carries over to feeling better and moving pain-free.

This is my go-to mobility routine that has kept me out of pain and feeling my best!👇

⏱️ :60s per drill (:30s each side)
🔹 Banded thoracic cat-cow — mobilizes a locked-up T-spine from excess sitting/slouching for a healthier spine & shoulders + better breathing
🔹 Hip CARs — slow, controlled rotation improves hip mobility while keeping the pelvis and spine stable
🔹 Banded open book — restores thoracic rotation for better posture and shoulder-friendly upper-body movement
🔹 Rolling arm bar — the load helps dissociate the shoulders and mid-back from the pelvis, lumbar spine, and hips while building shoulder control through rotation (I usually use ~10-15lb DB but didn’t have one on hand 😅)
🔹 Scapular protraction & retraction — teaches the shoulder blades to move and control load properly for stronger, pain-free shoulders

I do this before training, on recovery days, or if my body needs a little extra love 🫶🏼 to keep my joints resilient and moving the way they’re meant to.

Save this & try it this week 💾

LMK below - do you train mobility regularly?! 💬⬇️