8 Mobility Exercises That Keep Your Joints Healthy for Life

5. Thread the Needle (Thoracic Rotation)

Rotational mobility separates young spines from old ones, and this exercise restores the twisting capability your mid-back loses from forward-focused lifestyles. Start on hands and knees. Reach your right arm under your left arm, threading it through while rotating your torso and lowering your right shoulder to the ground. Your gaze follows your right hand. Hold for 20-30 seconds, feeling the stretch through your upper back and shoulder blade. Return to start and repeat on the other side. Do 3-5 repetitions per side. This movement is essential for golfers, tennis players, and anyone who needs to look over their shoulder while driving—which should be everyone.

6. Wrist Circles and Flexion/Extension (Wrist Mobility)

Wrists bear the brunt of typing and smartphone use, yet they're the most neglected joint in most mobility routines. Extend one arm forward, palm down. Use your other hand to gently press your fingers back toward your body (extension), hold 15 seconds, then press them down toward your forearm (flexion), hold 15 seconds. Next, make slow, deliberate circles with your hand in both directions, 10 each way. Repeat on the other wrist. These simple movements prevent carpal tunnel syndrome, reduce typing-related pain, and maintain the wrist flexibility needed for push-ups, planks, and lifting. Do them hourly if you work at a computer.