8 Mobility Moves Trainers Swear By to Prevent Injuries After 30

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The Mobility Moves That Keep You Injury-Free After 30

[{"selector":"#anim-65efae9a-24f6-4ac2-a257-5d57250af751","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4203be7d-5a57-4200-8dad-4a46d6acdf5f","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eda2a56f-565a-4b14-acc4-99f0c3044493","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0514d3c1-1211-4863-8588-23caad279ff5","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-01d2ab39-ee94-451a-8b9a-7effd51c72d0","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-509d5ca1-2d4b-4c33-9f0a-010dec9130fc","keyframes":{"transform":["translate3d(0px, 619.02046%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-648fbb45-5e04-42c0-948a-ff5c69ec5cb2","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4eeac35-2012-4505-bfff-dad7000ad94b","keyframes":{"transform":["translate3d(0px, 175.67989%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo By: Men's Journal Mobility matters more with age. These 8 expert-backed moves are what top trainers recommend to stay flexible, strong, and injury-resistant—especially once you're in your 30s and beyond.

1. World's Greatest Stretch

[{"selector":"#anim-2fd94e10-d833-4c66-9852-24c1da7ff4bc","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1cc09c9e-c91b-4aaf-9bb9-7f168bf43856","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97867615-eb11-4426-b78a-bd67ce16992b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae3035d0-2ab4-4bab-8e5f-96fb33ca43dd","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8a386288-eb31-47cc-90ef-6065d03ef172","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80f842c8-b77e-41f9-8489-cd741bc9abe6","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1c6ab782-c864-496b-ada7-24440c348a0d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5255cadb-e88d-4e7c-a130-67040c7ef0cb","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo By: Men's Journal This move opens up your hips, hamstrings, and thoracic spine. It’s a total-body reset that improves posture and range of motion in just a few reps.

2. 90/90 Hip Switches

[{"selector":"#anim-ffeeef2e-e219-4019-8a2a-6645486e91dc","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e9100a27-82ab-4103-8f2b-9347b61e30e7","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8023037a-3c8f-4ab5-b3e7-00fb0feeb8d6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bca7d63e-882e-4556-b105-1e6865583d79","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-65caa293-a7a8-4379-b683-580a16b919b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9bbe318-a7c1-4fd7-8674-c24be6ed5c71","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eef6af0f-3cfc-4acf-89e9-53d849b28c10","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d4a98ccf-217a-4434-aaff-0b87cdd0e871","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo By: Fitness Drum Your hips don’t lie—and they get tighter with age. This simple floor movement keeps them mobile, reduces stiffness, and improves joint rotation.

3. Cat-Cow Spinal Flow

[{"selector":"#anim-314458a5-9c51-4cfe-95d9-c4a7d3983a88","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3661a9f3-86b0-4e3e-b5b3-9317aba6e9ed","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a6071376-e24f-41d2-b2ea-ec5589b45a9f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-175349b3-8059-45f2-b94d-d42b3fee44e1","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89f973c6-85e5-4528-a538-dea905a4bbfe","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e047376e-efab-4275-bee6-d2bc38443e26","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6759265-74e2-4788-a4b4-14cf03f764d5","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f250e27-1f9a-464f-9300-d956b2475a9c","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepik Gentle, yet powerful. This yoga-inspired move keeps your spine fluid and helps release back tension—key if you sit for long periods.

4. Shoulder CARs (Controlled Articular Rotations)

[{"selector":"#anim-ccdac06f-3547-413c-9407-d4836052af9d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ae843425-90aa-4036-8885-4a0a436c418b","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-83065fbf-a7c2-4105-9174-e13fa8f82ad8","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f8752faa-7849-49af-9276-42e8a4f91cdb","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-08400ca0-5d20-4fd0-bbae-b0d818e3dea4","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-73db56a8-06db-438d-9065-a08d3e31cfbf","keyframes":{"transform":["translate3d(0px, 619.02046%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a5762bdb-60bf-4068-82c3-2b6831df5687","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7ee60aba-723f-4d7c-b591-dee14c507949","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepik Trainers swear by shoulder CARs to maintain full range of motion. It strengthens and protects the rotator cuff—especially helpful if you lift or type a lot.

5. Ankle Rocks

[{"selector":"#anim-e9cba41f-174e-4d9b-98a8-49c95991851d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8bf3f581-33c9-4081-9f75-f98a8c5f5172","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cff100e9-e245-4e39-9baa-15e9298b336b","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9974078d-d906-4639-8ff5-516113bc2eac","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f818ced-0686-4ad5-b865-0ea493a83745","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-902613b2-2337-4fbc-b7bf-5ff880c22d7c","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89990068-c062-4344-8cd8-9f774a8ebfe6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-314382ea-21ce-4a97-b7d4-626e2535c4a5","keyframes":{"transform":["translate3d(0px, 264.44445%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo By: Coast Performance Rehab Weak ankles? Tight calves? Ankle rocks improve dorsiflexion and help prevent knee and foot issues, especially for runners and walkers.

6. Deep Squat Hold

[{"selector":"#anim-f33ecee9-9858-40ae-841f-f71eefc6cbad","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-99e83e9a-e6a2-4a8f-873e-3aeee2b0f048","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4b4bb8ee-fd33-4ddf-bfe4-0500bda6b0e1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7179147c-aa65-4453-b6f6-85855aeefcaf","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6f3ee9c-4769-4dac-917d-055a620c8f04","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e864bdf0-4bbd-4a35-8413-e5e5dbb35336","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d0151a3b-0485-460f-bf7e-5668823d967f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c70debed-e2a3-4e1f-9e60-634534ca535f","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Photo By: Dani Winks This primal move improves hip, ankle, and spine mobility while building leg strength. Just hold it and breathe. It resets your posture from the ground up.

7. Thoracic Rotations

[{"selector":"#anim-38390cab-b9fe-4f45-a43d-e27a6e846bc7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4361b4b6-243e-4fe3-8180-1a1fa3e1a08f","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f39379b-cbe6-481e-9add-5fdfc5238ed7","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e6a08dd3-6848-4e63-bb81-f0a21ca375ad","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a087ce6-cced-494c-972c-5bc720df1826","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1a29421d-ba4e-4aaf-af30-adcd2b88582e","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8f9c5edd-c642-40c6-8cf3-62a0b63590b1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4af715bc-d383-42dc-b14a-fc699a82615c","keyframes":{"transform":["translate3d(0px, 210.18515%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepik Essential for upper back health, especially if you drive or work at a desk. These help reduce shoulder tightness and improve rotational movement.

8. Wrist Rolls and Extensions

[{"selector":"#anim-3a6c9825-7b1c-42d9-acf8-5a6622627952","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c667eda7-234b-4d08-ba27-6b897023db26","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45e1015a-e099-439a-b161-a4b9d1634b0f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c45969e8-d3b3-420f-b08d-d97aaecb9806","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66fb1abc-7a80-49b9-a442-7f250149e966","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-56a06aff-3909-47c1-a182-282af2de95f3","keyframes":{"transform":["translate3d(0px, 1224.90325%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-647075cb-9c03-4312-9202-d07ff483bf15","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-00c51d10-6b7e-4971-aa04-aab8ed6d435f","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepik Your wrists carry more than you realize. Rolling and extending them helps prevent joint pain and improves grip—key if you lift weights or work on a laptop.

Stay Loose, Stay Strong—Mobility Is the Key

[{"selector":"#anim-4de8a404-893b-46ff-8bef-85b40aac073d","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fa7e7de3-d427-4a85-be31-abad1dda9fc9","keyframes":{"transform":["translate3d(0px, 71.4868%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e40d8db1-0e62-4058-b4b2-4df2aa66d0fa","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-244acc76-bd56-4d11-aca4-a3f6e980b13b","keyframes":{"transform":["translate3d(0px, 2882.22752%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8dcd3422-de57-4d28-8fc7-c63f78976b18","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-617cac2d-7611-40d2-83d2-8899ee776155","keyframes":{"transform":["translate3d(0px, 619.02046%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b9bbce6e-25cb-48cf-9876-bb02ae780bc6","keyframes":{"opacity":[0,1]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f9066325-c66d-42dd-be4c-82d3b06e98b0","keyframes":{"transform":["translate3d(0px, 209.35183%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Freepik You don’t have to move like a gymnast—but staying mobile helps you stay active, pain-free, and injury-resistant. Make these moves part of your weekly routine after 30.

The Simple Yoga Flow That May Ease Back Pain in Just 7 Days

[{"selector":"#anim-9b357643-a3b8-45f1-9a44-148f581f6084","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7de93e2-8d58-42f3-ab4b-962f4e2ec4c5","keyframes":{"transform":["translate3d(0px, 464.32802%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-07e896e8-cfbf-42d1-a918-8ee02e6ff35a","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe8d3db4-7564-4cb1-b14c-5596d6e1a8f2","keyframes":{"transform":["translate3d(0px, 2244.44911%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69cf9b73-9cb7-4bd2-95bc-62cfe7b98d1a","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15bb5749-2beb-415e-9036-06a0f563aa44","keyframes":{"transform":["translate3d(0px, 2718.51526%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c98fa132-4567-42be-8183-22edcc33b530","keyframes":{"opacity":[0,1]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6753337d-5d94-4cbf-b3ef-b4f7e6a5563e","keyframes":{"transform":["translate3d(0px, 169.78775%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":900,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] By: " Aashay Edwin Maghi " (CPT) HealthVitalityTrends.com Date: 08/07/25 Freepik Learn more