The MOTR is a great tool to get some “loaded mobility” on our joints. Sometimes that sticky feeling inside our hips, spine and shoulders can slow us down a bit, but if you pay attention and add a bit of movement, it can feel great AND help you move better to live better!

Here are four simple exercises using the MOTR to do on the regular! Don’t have a MOTR? No problem, you could also use a band, tubing or even nothing at all.

1. Hip Flexion / Extension
   
2. Hip Circles on Back
   
3. Arm Circles
   
4. Hip Circles Kneeling