Mobility & Movement

Physical-therapist–reviewed guides from Movement Solutions. Browse the latest below.

5 Ankle Mobility Exercises for Runners to Run Pain-Free

December 9, 2022

Ankle mobility refers to how much range of motion an ankle has when it moves in different directions. It helps runners avoid injury by allowing them to move their ankles through a full range of motion while running. The best mobility exercises are active exercises that move your joints through a full range of motion. Below are a series of exercises you can perform to improve your overall ankle mobility. We use these same exercises with our runners in our Greenville Physical Therapy clinic.

Active adult performing a step-up exercise on a plyo box for leg strength

5 Ways to Make Your Step-Up Exercise More Effective

December 9, 2022

Step-ups are an exercise that involves stepping on a box or other elevated surface. They’re often used in physical therapy to improve mobility and strength. They are part of the “lunge pattern” of movement.

Coach demonstrating the six functional movement patterns

Functional Movement Patterns: 6 Simple Moves to Feel Great

May 14, 2018

Do you get pain or stiffness in your muscles and joints, or feel like your workouts are not delivering the results you want? If so,

Coach cueing control through range to show mobility vs stability

Mobility vs Stability: 4 Simple Keys to Pain-Free Movement

February 23, 2018

When it comes to moving well and staying pain-free, the mobility vs stability question is one of the most useful things you can understand about

Athlete demonstrating how to squat deeper with an upright torso

How to Squat Deeper: 5 Fixes for a Stuck Squat

November 30, 2017

If you have ever wondered how to squat deeper without your heels lifting or your low back rounding, the answer is usually mobility, not willpower.

Forward head and rounded shoulders of upper crossed syndrome

Upper Crossed Syndrome: 5 Painless Fixes to Feel Wonderful

November 14, 2017

Upper crossed syndrome is the posture pattern behind a huge share of the neck, shoulder, and headache pain we see, and like its lower-body cousin,

Anterior pelvic tilt of lower crossed syndrome

Lower Crossed Syndrome: 5 Quick Moves to Stop Back Pain

August 30, 2017

Lower crossed syndrome is one of the most common posture patterns behind stubborn low back, hip, and knee pain, and the good news is that

Improve Hip Mobility: 5 Painless Drills to Feel Fantastic

May 27, 2017

If you want to move well and stay pain-free, learning how to improve hip mobility is one of the highest-return things you can do. Mobile,

Knee-to-wall test used to check and improve ankle mobility

Improve Ankle Mobility: 5 Quick Drills to Beat Stiffness

May 26, 2017

If you want to improve ankle mobility, the payoff reaches far beyond your feet. In order to squat, lunge, walk, and run well, the ankle

Improving T-Spine Mobility: A Physical Therapist’s Guide to a Healthier Back

March 26, 2017

Improving t-spine mobility is one of the most overlooked keys to moving well, feeling good, and performing at your best. Good t-spine (thoracic) mobility is