If you’re over 35, there’s one thing that will improve almost everything in your life:
👉 Mobility
Not just your training.
Not just your sport.
But how you feel, move, and function every day.
Why Mobility Matters More As You Get Older
As we get older, we naturally become:
- Stiffer
- Tighter
- Less mobile
Not because of age alone…
But because of how we live:
- Sitting more
- Moving less
- Repeating the same patterns daily
The result?
- Tight hips
- Stiff backs
- Restricted shoulders
- Poor movement patterns
And that starts to affect everything.
What Better Mobility Actually Improves
When you improve your mobility, you improve:
✔ Your strength training (better positions, better lifts)
✔ Your posture and daily movement
✔ Your energy and how your body feels
✔ Your risk of injury
✔ Your performance in sport
Especially rotational sports like golf and tennis, where your ability to move through positions is everything.
As Scottie Scheffler said:
“The number one problem with amateurs is that they’re not mobile enough to get themselves into the positions they need to be in to hit the shots they want.”
That doesn’t just apply to golf.
That applies to any movement your body needs to perform.
The Reality
Most people don’t need more training.
They need to move better first.
Because if your body can’t get into the right positions:
- Your training suffers
- Your performance suffers
- Your body compensates
A Simple Mobility Routine (3x Per Week)
This is a routine every man over 35 should be doing.
It takes 15–20 minutes and will make a noticeable difference in how you feel and move.
Part 1: Foam Rolling (5 Minutes)
1. Chest Opener (On Foam Roller)
Lie lengthways along the roller, arms out to the side.
90° at the shoulders and 90° at the the elbow
👉 Opens up chest and shoulders
👉 Improves posture and breathing
45 sec
2. Upper Back (Thoracic Spine)
Have the roller across your upper back.
First lean back over it then slowly roll through your upper back.
👉 Improves thoracic mobility and rotation
👉 Reduces stiffness from sitting
45 sec
3. Lower Back (Stretch)
Lie with your upper back on the ground and the roller just above the pelvis
Bend your knee at 90° and rotate side to side
👉 Helps reduce tension
👉 Relieves lower back pain
45 sec
4. Quads
Roll from hips to knees.
👉 Reduces tightness from sitting
👉 Improves hip function
45 sec
5. Lateral Leg (Outer Thigh)
Roll down the outside of the leg.
👉 Supports hip and knee alignment
👉 Helps reduce tightness through the chain
30 sec each leg
Part 2: Morning Mobility (5 Minutes)
Start your day by opening up the body.
1. Worlds Greatest Stretch
👉 Improves rotational movement
👉 Key for golf, tennis, and upper body training
45 sec each side
2. Kneeling Quad to Hip Flexor Stretch
👉 Counteracts sitting
👉 Improves posture and stride
60 sec each side
3. Overhead Squat Hold
👉 Perform an Overhead Squad (use a light Barbell or broomstick handle $8 at Bunnings) and sit at the bottom
👉 Opens hips, ankles, and lower back
👉 Builds full-body mobility
Sit and move around feeling your ankles knees and hips for 45 sec
Part 3: Evening Mobility (5 Minutes)
Unwind and reset after the day.
1. Tibetan Rite #4 – Table Top
👉 Opens up chest, shoulders and hips
👉 Activated the glutes and triceps
2. Tibetan Rite #5 – Hamstring to Cobra
👉 Reduces tightness through the chest and hamstring in the downward dog position
👉 Reduces tightness through the psoas and abdominals through the cobra position
2. Pigeon Stretch
Improves hip rotation Reduces lower back strain
Bonus
If you have the ability to complete a dead hang aim for a total of 2 min a day.
This can be broken up into 2 x 60 sec or 4 x 30 sec.
Dead Hang
👉 Reduces tightness through the shoulders
👉 Helps to decompress the spine
The Bigger Picture
This isn’t about becoming more flexible for the sake of it.
It’s about being able to:
- Train properly
- Move without pain
- Play sport without restriction
- Keep up with your kids
- Feel good in your body
The Takeaway
If you’re over 35 and not doing any mobility work…
👉 You’re leaving performance on the table
👉 And increasing your risk of injury
Start with this routine 3 times per week.
Build to 5 times or even everyday if you want exceptional results.
It’s simple.
It’s effective.
And it will make a bigger difference than you think.