Your 2026 Movement Reset: Why Strength + Mobility Matter
Happy New Year! 🎉
January is the perfect time to hit the reset button and think about how you want to move in 2026. Whether your goal is to feel stronger, prevent injuries, or crush your gym or sports performance goals, focusing on strength and mobility early in the year sets the foundation for success.
Even if you’ve been active, your posture, joint mobility, and muscle strength can quietly decline over time. That’s why taking a step back to evaluate and improve these areas can make a huge difference — not just in the gym, but in your daily life.
Why Strength Matters
Strength isn’t just about looking good — it’s about moving efficiently, protecting your joints, and preventing injury. Strong muscles help you:
Maintain proper posture throughout the day
Move safely during exercise and sports
Carry out daily tasks like lifting, bending, or climbing stairs without discomfort
Reduce the risk of nagging aches that often flare up with age
Why Mobility Matters
Mobility is your ability to move joints freely through their full range of motion. Even a small restriction in the hips, spine, or shoulders can throw off your mechanics, leading to pain or compensations. Benefits of good mobility include:
Improved movement quality in workouts
Less stiffness and soreness after exercise
Better balance, coordination, and stability
Easier, pain-free daily activities
Simple Exercises to Start Your Reset
Here’s a short routine you can do at home to improve both strength and mobility:
Strength:
Bodyweight Squats – 2 sets of 10–12 reps
Push-ups or Incline Push-ups – 2 sets of 8–12 reps
Glute Bridges – 2 sets of 10–12 reps
Mobility:
Cat-Cow Stretch – 8–10 slow reps https://stream.mux.com/5hgQFWSvRrb4GoItJcG4wq02UR2KvU3eQNzIIRf800SbU.m3u8
Hip Adductor Rocks – 8-10 slow per side https://stream.mux.com/qJ4iINi5qNLQ1X69bR3L4bZvkpOcig2ThXUK5hw900j8.m3u8
Thoracic Spine Rotations – 5–8 per side https://stream.mux.com/O9mzXhbqpfyN0197OJuDDvwiJwg9PZbfRpJ8hAcCVYG8.m3u8
Even 10–15 minutes a day can make a noticeable difference over the weeks. Consistency is key!
Make It Personal
If you want a plan tailored to your body, goals, and schedule, I can help. I create custom strength and mobility programs that fit your life — whether you want to train at home, in the gym, or need guidance preventing or overcoming aches and injuries.
📅 Book a free discovery call today and we’ll map out a plan to help you move better, feel stronger, and stay active in 2026: https://fitness.rossrehabandperformance.com/a/booking/?serviceId=17520