Mobility limitations are one of the most overlooked barriers to performance and injury prevention. But before you reach for another foam roller or stretch routine, it's important to understand that the root cause of limited mobility often isn’t tight muscles—it’s poor joint positioning.

In this article, we’ll break down three of the most commonly restricted areas—the rib cage, shoulder, and hips—and show you how to address them with specific strategies that actually work.

1. Rib Cage Position and Thoracic Mobility

One of the most common limitations trainers and therapists encounter is restricted thoracic mobility. Many people compensate during movement by arching through their back or flaring the ribs, which disrupts alignment and decreases functional range of motion.

To fix this, focus on creating space in the front and back of the rib cage with breathing drills. Offset quadruped breathing is a simple drill that can help improve rib cage position and thoracic expansion. This creates a more space for the spine to turn into and sets the stage for better movement up and down the chain.

2. Shoulder Mobility: More Than Just the Arm

Shoulder limitations often stem from the rib cage’s relationship to the scapula. When the rib cage is flared or the thoracic spine is flat, the scapula can’t glide properly, which leads to compensation patterns like shoulder hiking, rib flaring, or neck side bending during overhead motion.

A powerful solution is the Inverted Rock Back exercise. By elevating the hips above the shoulders and supporting the elbows in a stable position, this drill allows for thoracic expansion and improved scapular movement. Breathing in this posture fills the upper back with air and helps reposition the rib cage to improve true shoulder flexion.

3. Hip Mobility: Controlled by the Rib Cage and Pelvis

Hip mobility issues—such as limited hip flexion or internal rotation—are rarely isolated to the hip itself. A forward-dumped pelvis often changes the position of the hip socket, limiting available range of motion.

To counteract this, try a Cable-supported Heels-elevated Squat. This drill shifts the center of gravity back toward the heels while keeping the rib cage stacked over the pelvis. The result? More space in the hip joint, better mechanics, and improved movement quality. Focus on proper foot pressure (80% heel, 20% forefoot) and intentional breathing to reinforce alignment.

Instead of chasing tight muscles with endless stretching, consider how joint position may be limiting your range of motion. By improving the alignment of the rib cage, shoulder, and pelvis, you’ll unlock mobility where it matters—and do so safely and sustainably.

These principles are essential for coaches, therapists, and anyone working through movement limitations or pain. Start by focusing on how the body is organized internally, and the external results will follow.