• Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Work With Me
    • Online Better Body Coaching
    • 1:1 Coaching
  • About
  • Blog
  • Contact
  • Shop My Favourites
  • Mobile Menu Widgets

    Connect

    Search

Health - Mindset - Life

Mobility Workout To Reduce Stiffness & Improve Results

October 10, 2022 · In: Fitness, Workouts

Achy Stiff Body? Try This

follow along mobility workout
Image made with Canva Pro

But does it have to be this way, and could a simple mobility workout be the answer to your achy body’s needs?

There is nothing like a tried achy, stiff body to make you feel old before your time.  It’s annoying and also massively discouraging. Poor mobility and stiffness just makes navigating daily tasks feel harder and can stop you from doing the things you love.

So is it just an ageing body, or are there things that we can do to reduce pain and improve performance for those everyday tasks? 

I used to consider myself to have pretty good mobility and flexibility. I rarely got many injuries and felt strong as well as being able to move well. Being both strong and flexible, I attribute this to my training and activity as a pole fitness instructor.

The nature of the sport of pole fitness requires you to get into a wide range of shapes and positions whilst still remaining in contact with the pole, using your strength to defy gravity, and not ending up in a pile on the floor (though that did also happen sometimes too)

Me 10 years ago when I was a tad more mobile

I moved to the mountains over 6 years ago, and started running more. Though I still train I am not doing anywhere near as much mobility or stretching as I used to do. 

The result….tight hips, ankles, achy knees and lower back. Yep, I’m 6 years older, but my body feels that age tenfold when I don’t implement mobility training into my life.

So whilst the bones and muscles can degenerate as we get old, that’s only because we don’t use them in the same way as we tend to move less as we age too. So adding in mobility work into your life can help reduce the effects of ageing on your muscle strength, balance and stability.

The Difference Between Flexibility & Mobility

The definition of flexibility according to the Oxford Dictionary is

The quality of bending easily without breaking

But in terms of fitness, we would consider this to be your range of movement around a joint without pain. You are not a plastic ruler that will just snap when bent, though you may well have experienced moving into a position and pulling something.

For instance, being able to bend down and touch your toes and hold that position would be a measure of your hamstring and lower back flexibility.

Mobility however is slightly different. The definition according to the Oxford Dictionary is:

The ability to move or be moved freely and easily.

In terms of the body, we would consider this your ability to be able to move freely in a wide range of movements with control and stability. I would also consider mobility to include your ability to move with or deal with load as well. 

For example, can you now bend down and pick up a heavy bag without breaking yourself or putting your back out?

This is a combination of testing strength and mobility.

Choose Mobility

By working more on mobility you will likely see improvements in flexibility, increasing your ability to be strong in a wide range of movements, and becoming more effective in your workouts and in life.

In simple terms, by completing or adding mobility workouts to your weekly schedule you will move better, have more effective workouts, not to mention feel less old. I think we all want to feel that!!!

Despite being taught in all of my fitness courses that we should work on flexibility and often we were taught to hold a static stretch before and after a workout, the research shows that it doesn’t actually reduce the risk of injury or improve performance.

In fact, static stretching has been shown to diminish performance, which is why I will always opt to use active dynamic stretches and dynamic movement rather than looking at traditional static stretching flexibility training as part of the warm-up workout routine.

For an optimal warm-up, choose movements that mimics the movement that you will actually be doing during your session. Be intentional with guiding your joints through their full range of movement (that’s the dynamic part) to get the most from your warm-up and optimise the session that you are about to do. Incorporating movement with breathwork, really allowing yourself to take some deep breaths and ease into the movement as you find more of a mobility flow.

Encourage your muscles and joints to move to their full capability and you will not only move better, but you will feel better too and is a great way to prepare the body for movement and relieve tight muscles.

Follow Along Mobility Workouts

Here are some of my favourite go-to movement sessions to help my body to feel better and less creaky and old. All you need is a yoga mat and to commit to giving some time to yourself.

These sessions are 10–15 minutes long and there is also one that uses a spiky ball, you could also use a dog ball or a lacrosse ball or even a foam roller. These tools just help you to access a little deeper into the connective tissue, also known as myofascial release and give a greater feeling of relief.

You could complete them as a pre workouts warm-up for your session, or as a complete stand-alone relax and restore session on your rest days. You could add some mobility routine work to help you recover from more intense training sessions or just to give relief from long hours of sitting, which I know that we all do.

It’s the perfect addition to your fitness and strength training to improve posture and achieve your own level of peak performance, whatever that may look like for you. And what’s better is that it doesn’t have to take a ton of time either.

For example, if you are working on doing a lower body workout on a Monday, an upper body workout on a Wednesday, a full body workout on a Friday. You could then add lower body mobility on a Tuesday, upper mobility on a Thursday and then a full body mobility session over the weekend

So if you have been feeling tired and tight in your muscles and joints, I hope that you will give these sessions a go, and I hope that they help you as much as they do for me.

Lower Body Mobility Flow

This session is perfect for improving hip mobility, ankle mobility and reducing low back pain (which is something I struggle with too), will help bring your hips back to their full range of motion as we work on improving tissue length. This work will also help you get more from your lower body workouts as you develop your ability to get into a deep squat.

Full Body Mobility Workout

This full-body session uses a range of mobility exercises and will move the entire body, increase blood flow whilst also calming the nervous system.

15 Minute Hip Release Mobility With Ball

This hip release session is perfect for anyone with super tight hips. It can be sued before going out for a run to release and prepare the legs for work.

I include mobility work in the warm-ups for most of my online sessions, you can see all of my home workouts HERE, and do consider subscribing to my channel so that you can get first access to any new workout uploads.

Need a little more guidance and support?? Join my 5 Day Better Body Kickstart, sign up by clicking on the image below.

Emma

Better Body Kickstart

By: admin · In: Fitness, Workouts · Tagged: home workout, mobility for hips, mobility workout

you’ll also love

5 Quick Workout Videos (Under 15 Minutes!) to Hit Your Midlife Body Goals After 40
15 minute home workoutQuick 15 Minute Home Workout – Total Body For Women Over 40
5 Best Leg Workouts That You Can Do At Home

Join the List

Get access to the free 5-day Better Body kickstart plan

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Next Post >

Benefits Of Breathwork to Reduce Blood Pressure

Primary Sidebar

Meet Emma

Meet Emma
hello!

Hey, I'm Emma. I help 40+ women eat better, move better and live happier. Start your Better Body journey today by joining the 5 day kickstart challenge!

Join Now

Connect

Coaching With Emma

Featured Posts

Happy Mammoth Weight Loss Protocol Review: Real Results After 90 Days

What It’s REALLY Like Doing HYROX as a 40+ Woman | Hyrox For Beginners Female Doubles Race Day Blog

Easy Dinner Ideas With Lamb: Moroccan Lamb with Couscous

Categories

  • Fitness
  • Lifestyle
  • Nutrition

Search

Archives

Follow Along

@emmacolseynicholls

emmacolseynicholls

Consistency because quitting is not an option and Consistency because quitting is not an option and fitness isn’t just for dropping a dress size, it’s for you high vibe old lady lifestyle 

#fitnessmotivation #fitnessover40 #midlifehealth
I tried Shilajit, a natural mineral containing ful I tried Shilajit, a natural mineral containing fulvic acid and I was really supprised most of all at the caffeine free energy boost it gave. I did a full review on Shilajit and the science behind it. I’ll put the link in the comments.
How I’m growing stronger daily in midlife — an How I’m growing stronger daily in midlife — and how you can too 

Strong isn’t just about lifting weights — it’s about building the daily habits that support your body and your mindset.

Here are 7 things I’m focusing on to feel stronger, healthier and more energised every day 👇

1️⃣ Set goals & intentions
I write down my goals every month and check in weekly. It keeps me focused, accountable, and moving forward — even when motivation dips.

2️⃣ Fuel your mind while you move
I listen to podcasts, affirmations or mindset activations on my walks. It’s such a simple way to strengthen both body and mind.

3️⃣ Strength train 3x per week
Three sessions is my sweet spot for building strength, keeping hormones balanced and feeling confident through midlife.

4️⃣ Progressive overload is key
You don’t need to crush yourself — just aim to improve. One more rep, a little more weight, better form. That’s how progress happens.

5️⃣ Optimise your protein
Protein is the foundation for muscle, recovery and hormone health. I aim for around 30g per meal to stay full, energised and strong.

6️⃣ Prioritise recovery & sleep
Rest isn’t lazy — it’s essential. Sleep, stretch, walk, unwind. Strength builds when you give your body time to recover.

7️⃣ Sign up for new challenges & events
Having something on the calendar — a race, fitness challenge or event — keeps me motivated, pushes me harder, and helps me grow in new ways.

Stronger isn’t just physical — it’s how you show up for yourself every single day.

Which do you need to give a little focus to?

#WomenOver40Fitness #MidlifeHealth #HealthyHabits #fitnessover40 #fitnessmotivaton
Come train full body with me. This is the exact se Come train full body with me. This is the exact session iv been doing with my group clients as we get ready for ski and snowboard season. 

Combining strength with single leg stability and explosive power work. 

#fitnessover40 #fitness #fitnessmotivation #strengthforlife #strengthandbalance
Last week had sow moments of arghhhhhh!! When fee Last week had sow moments of arghhhhhh!!

When feelings of stress hit there is nothing like some girly chats in the sauna followed by cold dips to allow your stresses to feel a little less big and overwhelming

Moments of self care are a must. Take a moment for yourself this week in some way shape or form. 

I like to walk, read, meditate or do breath work as my too tools for stress relief. What works best for you???

#selfcare #mindfullifestyle #coldtherapy
For those that don’t know I used to own a pole f For those that don’t know I used to own a pole fitness and fitness studio in my previous life in Blackpool. 

But I haven’t touched a pole since I moved here 9 years ago!!!! Turns out it’s just like riding a bike and I can still (just about) get my chunky butt upside down

LOVED it, though I now remember the pain. Need to toughen up my skin again and I probably won’t be able to move my arms tomorrow 😂

Gonna dig out some old vids and combos and see what I can get back. This was lots of fun. 

#polefitness
I hate to break it to you, but workouts alone aren I hate to break it to you, but workouts alone aren’t going to get you the results you want

80% will come from the foods you eat. You simply cannot out train a bad diet. Believe me, iv tried

#healthtips #fitnesstips #fitnessover40
First Hyrox in the bag. Got a target time to beat First Hyrox in the bag. Got a target time to beat for the next one. 

Amazing event and I totally get the hype. 

Thanks to my awesome partner @mrsjochard who defo did more than her fair share of the leg work. And to Ian and all the @project_performance_morzine team 🙌

#hyroxworld #hyrox #hyroxgeneva
Sweaty Betty leggings reviews. Iv been on a bit if Sweaty Betty leggings reviews. Iv been on a bit if a mission to find the best workout clothes for older women

Sweaty betty have been high on my list for some time. But they are expensive, so is sweaty betty worth the price??

The full length review is on my YT channel comment down below if you want to see it, or head over there

#activewear #workoutclothes #activewearhaul #sweatybetty #fitnessover40
If you are a women over 40 and want to start seein If you are a women over 40 and want to start seeing and feeling better results from your workouts then check out this workout format

This is a full body Dr Stacy Sims Program. I followed the plan for 90 days and am feeling the strongest I have in some time and hit some new pb’s

If you want my full review of this program comment ‘sims’ and I’ll send it over. 

#fitnessover40 #fitness #workoutsforwomen
Today is a great day to go again. You can and yo Today is a great day to go again. 

You can and you are strong enough

Keep believing in the healthiest, strongest, best version of you and keep on showing up as her. 

#fitness #fitnessover40 #fitnessmotivation
This is so funny sped up 😂 SIT — Sprint Inte This is so funny sped up 😂

SIT — Sprint Interval Training 🔥
Dr. Stacy Sims style. This was done post strength session as a finisher. 

Short, sharp bursts of effort followed by full recovery.
Perfect for midlife women who want to:
Boost metabolism
Maintain muscle
Improve cardiovascular health
Increase energy & confidence

You don’t need to spend hours training — just train smarter.
Less stress. More results.

If u want to see the full review on this program let me know and I’ll send it over. 

#StacySims #SprintIntervalTraining #MidlifeFitness #WomenOver40 #StrongNotSkinny
Hyrox training session, and no lie this was disgus Hyrox training session, and no lie this was disgusting. I’m not sure I ever want to do it again. 

The skipping should have really been a run but it was raining and I didn’t want to!!

Still an incredibly tough workout

#hyrox #workout #fitnessmotivation #fitnessover40
We’ve officially hit the final quarter of 2025 👏

Now’s your moment to check in with your goals — how’s your energy, your consistency, your strength, your habits?

What’s working, what’s not, and what do you still want to achieve before the year is out?

Small shifts now = big results later.

Let’s finish 2025 feeling stronger, healthier, and more like we have our sh*t together

My favourite planner from @The Inspired Stories 

#goalscheck #motivationoftheday
I’m excited to try out this smart skipping /jump I’m excited to try out this smart skipping /jump rope from @everjumpfit 

Think the Pelaton of skipping 👌 as I’ll be honest once Hyrox is done I really don’t love running anymore but I do want to keep up my cardio fitness and support bone health with impact. So expect a skipping challenge to be coming up very soon

I also think these will make for an awesome Xmas present too

#midlifefitness #fitnessover40
I have been loving some of my latest natural skinc I have been loving some of my latest natural skincare finds. 

And I always get lots of comments when I share these. These are my latest find and they have my skin super glowy right now. 

I love the fact that they are super affordable too. Tumeric cleansing pads have been a huge win, they have been even good for Clayton’s teenage skin too. 

I’ll link both the pads and beef tallow in the comments. 

#naturalbeauty #NaturalSkinCare #naturalskincareroutine
Come and workout with me as here we are prepping f Come and workout with me as here we are prepping for ski and snowboard season. So this means programming in some unilateral and rotational work. 

Save this and try it on your next workout.

I have loved this training block. New block starts next week. Locals get booked in ahead of time. Let’s go 🙌

#fitnessover40 #workoutvideo #workoutmotivation
I tried a Dr Stacy Sims workout plan for 90 days a I tried a Dr Stacy Sims workout plan for 90 days and I think this has been one of my favourite program reviews to date

If you want to see more on my results and what’s included in the programme I did a full break down on my YT. Comment ‘sims’ if you want to see the full review and I’ll send it over

#womensworkout #fitnessover40
Always incredibly proud of both my kids but @clayt Always incredibly proud of both my kids but @claytoncolseynicholls is ready to take things up a notch and yes I am forever and always going to take credit for all of it thanks to this study 😂😂

Forever grateful that the best gift iv probably ever given my kids is to be fit and health. All be it I was a lot fitter and healthier back when I filmed these videos some 10 years ago 🙈🙈
Your skin is your biggest organ and so health isn’t just what you out in it, but it’s also important to mindful of what you put on it. 

I’ll never be perfect but I try and make natural beauty swaps where I can. 

And adding Beef Tallow is one recent natural beauty swap iv made recently and I’m in LOVE with this product. Especially on my dry AF flakey legs too 

#NaturalBeauty #toxicfree #MidlifeWellness #MidlifeBeauty
Follow on Instagram

Footer

Shop

Info

  • About
  • Contact
  • Privacy Policy
  • Website Terms Of Use

stay in the know

Copyright © 2025 · Theme by 17th Avenue

Manage Cookie Consent
We use technologies like cookies to store and/or access device information. We do this to improve browsing experience and to show personalized ads. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}