Flexibility isn’t just for health nuts. A good mobility warm-up is something everybody should be doing, especially if you want to live longer. Yes, you read that correctly: being more flexible and mobile helps you not only avoid injuries and improve performance but can also be a factor in your longevity.

What Is the Link Between Flexibility and Longevity?

While flexibility is a term for how much a muscle can stretch, mobility technically refers to how well your joints move through their range of motion. That said, flexibility and mobility go hand-in-hand, and a mobility warm-up is essential when it comes to maintaining proper flexibility.

A study investigating the relationship between flexibility and survival rate was published in the Scandinavian Journal of Medicine & Science in Sports in 2024. Flexibility was studied in a long-term research project that spanned from 1994 through 2022 and involved over 3,000 subjects. Scientists created a body flexibility test that they named “Flexindex.” 

They compiled 20 movements involving 7 joints and then assigned scores to these movements. Skipping to the end of the study, research showed that, after adjusting for age, body mass index, and overall general health, those with greater flexibility lived longer. (Those with poor flexibility scores had between 1.87 and 4.78 times higher risk of dying early.)

The scientists concluded that staying flexible greatly contributes to longevity, and the smart move is to regularly incorporate flexibility and mobility training into your exercise regimen for better health.

Why You Need a Mobility Warm-Up

A mobility warm-up can help you in several ways. One of the primary reasons is to maintain mobility and prevent injury. When your joints cannot move through their full range of motion, your body may begin to compensate, which can result in poor body mechanics. When your movements get off track, you open yourself up to the risk of injuries and strain. Conversely, when you are properly warmed up, you can counteract the effects of repetitive movements, poor posture, and misalignments.

When you perform a proper mobility warm-up, it enhances your performance by allowing you to move with greater agility and efficiency (eliminating compensating movements or improper movement patterns). This means you can lift more, jump higher, run longer, or excel in your chosen activity. Your mobility warm-up, combined with regular exercise, will help keep your joints healthy and flexible throughout your life.

How to Set Up Your Mobility Warm-Up Exercises

To properly set up your mobility warm-up, you want to focus on a few main points:

1. Choose Major Joints—Focusing on the major joints like hips, shoulders, and knees will help you loosen up overall, promoting better fitness. 
2. Full Range of Motion—Always be sure to put the joint through its full range of motion. This will help maximize your mobility and get your joints ready for functional movements.
3. Dynamic Movements—Using dynamic moves (versus stretches that are static) will help lubricate your joints and loosen up muscles, preparing you for your workout.

Try This Mobility Warm-Up Routine

You can use this mobility warm-up routine to get ready for your workout or as a standalone session on days when you’re not hitting the gym. 

Joint Rotations—This is a great way to start your warm-up. Stand with your arms by your sides. For each set of joints, go through 5 to 10 rotations of flexing, rotating, and extending. Start with your head and neck, then move down to fingers, moving up to wrists, then elbows, onto shoulders, hips, knees, ankles, and toes.

Cat Cow Stretch—This stretch will help you with spinal mobility. Begin on your hands and knees with your hands aligned under your shoulders. Next, take in a big breath and arch your back, pressing your belly toward the floor (figuratively speaking). Tilt your head back and up. Then, with a big exhale, move to round your back, tucking your tailbone, and bring your head downwards. Repeat.

Heel-to-Toe Walks—Just like it sounds, place your right foot directly in front of your left foot, with your right heel touching the toes of your left foot. Roll forward onto the ball of your right foot, coming up on your toes as you step forward to place your left foot in front of your right. Continue this walk for 20 steps.

90/90 Hip Stretch—Begin by sitting with your knees bent, feet flat on the floor, with your arms out straight near your sides, palms down. Next, keep your feet on the floor and rotate your knees fully to the right and to the ground. Then, rotate them to the other side. Repeat five times for each side.

Shoulder Girdle Warm-Up—Slump your head and shoulders forward, bringing your chin to your chest. Then, bring your head up and back, lift your chest, take in a big breath, and pull your shoulders back. Repeat five times.

Hip and Hamstring Stretch—This is one of the best stretches for overall mobility (also called the “World’s Greatest Stretch”) as it targets the hips, spine, core, and hamstrings. Start by getting into a high plank position (arms straight). Next, bring your right foot forward (to the outside of your right arm), bending at the knee to get into a deep lunge position. Then, lift your right hand off the ground, rotating your head, torso, and upper body to bring your outstretched hand toward the sky. Hold this stretch for a count of five, return to the starting position, and then repeat on the opposite side.

Arm Circles and Swings: Start by standing with your feet about hip-width apart. Lift your arms out to your sides and start to rotate them in circles, starting small and then progressing to larger circles. Reverse directions and repeat. Next, swing your arms side to side in front of your chest for five repetitions in each direction.

Leg Swings—This simply involves placing one hand on a stable surface for balance and then swinging one leg at a time backward and forward and then side to side. Repeat for the opposite leg.

Bodyweight Squats—These will open up your hips as well as warm-up your knees and ankles. Start by standing with your feet about hip-width apart. With your hands in front of you, drop your hips toward the ground as you bend at the knees. Hold this deep squat for a count of five and then return to standing. Repeat.

There are many more mobility warm-up exercises you can do. You may want to coordinate your exercises with the body part(s) you plan on working on that day. Check out more mobility movements and see what works for you.