Mobility.

The daily countermeasure to chair-time.

Most of us spend ten hours a day on a chair or a phone. The body adapts to where you put it. Mobility is the few simple movements that keep the joints you have today from quietly seizing up over years.

What it is.

Mobility is the work of keeping joints free — hips, shoulders, neck, ankles, lower back. Short, gentle sessions. Six to twelve minutes, in your trainers, without changing.

Sessions sequence joint-by-joint, starting wherever you've told the app you're stiff today. Caution zones and any conditions you've registered filter every exercise out before it lands in front of you.

"A little, every day, kindly done." That's the whole instruction set. The body responds to consistency more than intensity, and mobility is the simplest place to be consistent.

— Sthira Me practice principle

Why this practice.

Mobility is the lowest-effort, highest-return movement practice you can build a day around. It's also the one most consistently lost to modern life — sitting compresses hips and thoracic spines, phones round shoulders, and the body stops asking for the range it isn't using.

  • 12 hrs

    Daily seated time for a typical British adult — enough to measurably shorten hip flexors inside three months.

    Public Health England activity guidelines.

  • +15 kg

    Effective load on the neck at 30° of forward head tilt — the everyday cost of "phone neck".

    Hansraj, Surgical Technology International.

  • 10 min

    The dose that works for most people, most days. Long enough to count, short enough to actually do.

    Sthira Me Exercise Library, sequencing rules.

Who it suits.

We made Mobility the entry pillar because it's where almost everyone meets the app. Same practice, different doses.

  • Desk-bound

    The forty-something with a stiff lower back and a chair-shaped weekday.

  • Forty-plus

    Anyone who's started feeling stiff getting out of a car. Mobility is your warm-up for life.

  • Older adults

    Keeping hips, ankles and shoulders mobile is the strongest hedge against losing independence.

  • School-age kids

    Five minutes after a school day to undo the desk — gentle, no kit, no pressure.

What evidence supports it.

Drawn from contemporary physiotherapy and the joint-by-joint approach, with sequencing informed by NHS Moving Medicine guidelines and chartered physiotherapy practice.

  • Joint-by-joint sequencing

    Every session moves through hips, thoracic spine, shoulders, ankles and neck in a deliberate order so the joints that need most work get it first.

    Cook / Boyle, joint-by-joint approach.

  • NHS Moving Medicine

    Cues and contraindications align with NHS Moving Medicine guidance, especially around lower-back and knee work for over-50s.

    NHS Moving Medicine, public guidance.

  • Risk-tiered exercises

    Every exercise carries a body-region tag, a risk tier and an easier variant. Caution zones the user has registered filter the library before any exercise lands.

    Sthira Me Exercise Library, internal.

  • Long-term adherence

    We don't claim mobility cures conditions. We do say it's the practice members stick with longest — the quietest, lowest-friction lever they keep reaching for.

    Sthira Me member behavioural data, ongoing.

Ten minutes, every weekday.

Mobility ships at launch as one of the four v1.0 pillars. Join the waitlist for founder pricing and early access.

Join the waitlist