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Roberto G. Guerrero | Mobility at 66

@rguerrero_60

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❇️Acupuncture, & Functional
🤓Former Faculty at THSU
💪Learning new moves at 66
⭐️ Mobility Toolkit I use 👇

POSTS STORIES REELS

@movesmethod Tight hips? Stop thinking about stretching in just ONE direction!

Your hips move forward, backward, sideways, and rotate.

So why not train them through different movement patterns?

Here's a short hip mobility flow I've been practicing at 66:

🔥 **Supported Cossack squat** — Lateral mobility and adductor control.

🔥 **Deep runner's lunge** — Hip extension, flexion, and stability.

🔥 **Return and switch sides** — Controlled transitions and coordination.

I'm using yoga blocks for support so I can concentrate on the movement.

**The goal isn't simply to stretch farther. It's to move better between positions.**

Can't get this low yet? No problem!

Use higher supports, shorten the range, and gradually build strength and confidence.

**Don't force depth. Build the capacity.**

Save this Reel for your next mobility session!

Want the Mobility Toolkit that helped me get started? Comment **“TOOLKIT”** and I'll send you the link.

*Moves Method affiliate. I may earn a commission through my link.*

#movesmethod #HipMobility #MobilityFlow #CossackSquat #ActiveAging #MobilityOver60 #StrengthAndMobility #MoveBetter by @rguerrero_60

@movesmethod Stop forcing your hips into pigeon pose! Try these 3 levels instead.

You don't have to get all the way to the floor to start improving your hip mobility.

In today's **START HERE → PROGRESS TO** series, I'm demonstrating three variations of the active pigeon:

**1️⃣ START HERE — High Active Pigeon**

Front leg elevated, rear knee bent. Use your arms for support while exploring hip rotation.

**2️⃣ PROGRESS — Extended Active Pigeon**

Straighten the rear leg to increase the challenge to hip extension and stability.

**3️⃣ PROGRESS — Floor Pigeon with Blocks**

Bring the movement to the floor, using yoga blocks to help support your body.

Each variation challenges your hips differently, so choose the one you can control without pain.

**At 66, I'm not chasing flexibility just to reach a position. I'm training the strength and mobility to control it.**

And here's the lesson I've learned:

**Don't start where I finished. Start where YOU are.**

Save this Reel for your next hip mobility session!

Want the Mobility Toolkit I used to begin my journey? Comment **“TOOLKIT”** and I'll send you the link.

*Moves Method affiliate. I may earn a commission through my link.*

#movesmethod #HipMobility #ActivePigeon #PigeonPose #MobilityOver60 #ActiveAging #MobilityTraining #MoveBetter by @rguerrero_60

@movesmethod Tight shoulders? Your upper back might be part of the problem!

At 66, I've learned that shoulder mobility isn't just about stretching the shoulders.

Your thoracic spine, shoulder blades, and rotator cuff all contribute to how well your arms move.

Here's one of my favorite shoulder + thoracic mobility workouts, organized into three supersets:

🔥 SUPERSET 1 — ROTATION + MOBILITY

Band Thoracic Rotations — 2 × 10

Tuck Shoulder Openers — 2 × 10

🔥 SUPERSET 2 — SCAPULAR CONTROL

Wall Trap-3 Lifts — 2 × 12

External Rotation Pull-Aparts — 2 × 15

🔥 SUPERSET 3 — STRENGTH + OVERHEAD MOVEMENT

Cuban Wall Slides — 2 × 15

Single-Arm Scapular Shrugs — 2 × 10

Perform the two exercises in each superset back-to-back, then repeat.

The goal isn't just more flexibility. It's better movement with greater control.

I still train for strength, but now I pay much more attention to developing the mobility that lets me use it.

Start light, stay within a comfortable range, and progress gradually.

Save this workout for your next shoulder day!

Want the Mobility Toolkit I used to begin my journey? Comment “TOOLKIT” and I'll send you the link.

Moves Method affiliate. I may earn a commission through my link.

#movesmethod #ShoulderMobility #ThoracicMobility #MobilityWorkout #ScapularControl by @rguerrero_60

How do you train? @movesmethod by @rguerrero_60

@movesmethod Stop chasing flexibility. Start building strength in your new range of motion!

At 66, I’m discovering that improving mobility isn’t just about how far I can stretch.

It’s about how well I can CONTROL the movement.

Today I’m combining two loaded mobility exercises:

🔥 Rear-foot-elevated split squats — Hip extension, leg strength, and stability.

🔥 Elevated lateral Cossack squats — Adductor mobility, lateral strength, and control.

Adding a kettlebell challenges my muscles to work through these positions rather than simply holding a stretch.

Flexibility gets you into a position. Strength helps you own it.

These are advanced variations. Start with support, a smaller range, and no added weight before progressing.

I’m not trying to move like I’m 20 again.

I’m discovering what my 66-year-old body is still capable of learning.

Save this Reel for your mobility training!

Want the Mobility Toolkit that helped me get started? Comment “TOOLKIT” and I’ll send you the link.

Moves Method affiliate. I may earn a commission through my link.

#movesmethod #HipMobility #LoadedMobility #StrengthAndMobility #ActiveAging by @rguerrero_60

@movesmethod Can’t do a deep Cossack squat? You don’t have to!

One of the things I’ve learned during my mobility journey is that you don’t need to force yourself into a deep position to begin improving your mobility.

The Cossack squat is one of my favorite movements for developing hip mobility, leg strength, and lateral movement control.

But for many people, getting into a deep Cossack squat can be challenging, especially if they have limited mobility in their hips, knees, or ankles.

That’s where modifications come in.

In today’s Reel, I’m demonstrating a wall-assisted Cossack squat.

Using the wall for support allows you to shift your weight from side to side while keeping your hips higher and your knees in a more comfortable range of motion.

As you move toward one leg and straighten the other, you can begin exploring a stretch through the inner thighs and hamstrings while practicing lateral weight shifting.

And here’s the important part:

You don’t have to sink into a deep squat to benefit from the movement.

Start with a comfortable range. Use the wall for balance. Move slowly and maintain control.

As your mobility, strength, and confidence improve, you can gradually explore a greater range of motion.

At 66, I’ve learned that progress doesn’t always come from pushing harder.

Sometimes it comes from finding a modification that allows you to practice consistently.

A regression isn’t cheating. It’s training.

And remember:

Don’t start where I finished. Start where YOU are.

Save this Reel and try the wall-assisted version before attempting a deeper Cossack squat!

If you want the Mobility Toolkit I used to start my own mobility journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #CossackSquat #HipMobility #HamstringMobility #MobilityOver60 by @rguerrero_60

@movesmethod 5 MOVES. 40 SECONDS. That’s how I start moving at 66.

Before I begin my morning routine or lift weights, I like to wake up my joints with a short mobility flow.

Nothing complicated. No special equipment. And it takes less than a minute.

I’ve combined five of my favorite movements into one continuous sequence:

1️⃣ Deep Squat — Explore comfortable movement through your ankles, knees, and hips.

2️⃣ Crab — Engage your shoulders, glutes, and core while opening the front of your body.

3️⃣ 90/90 Hip Thrust — Practice hip extension while maintaining control of your pelvis.

4️⃣ 90/90 Forward Fold — Work on hip rotation and controlled movement through the hips.

5️⃣ Downward Dog — Explore shoulder flexion while lengthening the posterior chain.

Then I transition back into a deep squat to complete the flow.

Why do I like this routine?

Because it gets several parts of my body moving together rather than stretching each muscle separately.

At 66, I’ve learned that mobility isn’t something I work on only when I feel stiff.

It’s something I practice regularly so I can keep doing the activities I enjoy.

And while this flow takes less than a minute, I can repeat it or spend more time on whichever movement needs attention that day.

You don’t have to move as deeply or as quickly as I do. Use a chair or wall for support, shorten the range, or practice the individual movements before connecting them.

Start where you are. Build from there.

Save this Reel and try a version of this flow tomorrow morning—or before your next workout!

If you want the Mobility Toolkit I used to start my own mobility journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #MorningMobility #MobilityFlow #ActiveAging #MobilityOver60 by @rguerrero_60

@movesmethod I’m 66. I’m not training to look younger. I’m training to stay independent.

I don’t know what my body will be capable of doing 10 or 20 years from now.

But I do know that what I practice today can help prepare me for tomorrow.

Getting down to the floor. Getting back up. Squatting, reaching, shifting my weight, and maintaining my balance.

These are movements we often take for granted—until they become difficult.

I’ve been strength training for most of my life, and martial arts taught me the importance of flexibility, balance, and body control.

But as I got older, I began noticing that some of the mobility I once had was slipping away.

That’s why I started working on getting it back.

What began as a 30-day deep squat challenge has become a regular part of how I train.

Today, I’m practicing deep squats, Cossack squats, horse stances, and other movements that challenge my strength and mobility in different ways.

Not because everyone needs to perform these exercises.

But because I want to preserve as many movement options as possible.

And here’s something I want you to remember:

You don’t have to move like I do to benefit from mobility training.

Start with a chair. Use a wall for support. Practice getting up and down from a comfortable height. Build strength and control gradually.

Five minutes of intentional movement can be a good place to begin.

At 66, I’m still learning what my body is capable of doing.

My goal isn’t to turn back the clock. It’s to keep moving forward.

What movement do you want to be able to do comfortably 10 years from now?

If you want the Mobility Toolkit that helped me start this journey, comment “TOOLKIT” and I’ll send you the link.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #ActiveAging #HealthyAging #MobilityOver60 #FunctionalStrength by @rguerrero_60

@movesmethod I’m 66. And this is how I train now.

A few months ago, I wasn’t moving like this.

I’ve always valued strength and physical fitness, but somewhere along the way, I had lost some of the mobility that once came naturally to me.

And I didn’t fully realize how much I was missing until I started working on getting it back.

What began as a simple 30-day deep squat challenge has turned into something much more meaningful.

I’m learning how to move again.

Not just lifting weights or stretching individual muscles, but combining strength, mobility, balance, and coordination into movements that challenge my entire body.

In today’s Reel, I’m flowing between the beast position, a sit-through, a crab reach, and a push-up.

These movements require me to shift my weight, stabilize my shoulders, engage my core, and control my body through different ranges of motion.

And I’m still working on making those transitions smoother! 😂

But here’s what excites me most:

I’m not just maintaining what I can do at 66.

I’m developing abilities I didn’t have a few months ago.

I still follow a structured strength-training program, but mobility work has changed how I use that strength.

It’s also brought back something I missed from my years of martial arts training: the enjoyment of learning new physical skills.

I’m not trying to move like I’m 20 again.

I want to discover what my 66-year-old body is still capable of learning.

And so far, I’m pleasantly surprised.

If you’re thinking about starting your own mobility journey, remember:

You don’t have to start where I am today. Start where I started—with movements you can manage, and build from there.

If you want the Mobility Toolkit that helped me begin my own journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #MobilityJourney #MobilityOver60 #ActiveAging #StrengthAndMobility by @rguerrero_60

@movesmethod Neck tightness? Aching traps? Your neck may not be the only area that needs attention!

A viewer recently asked me to share some mobility exercises for neck and trapezius discomfort, particularly after a long day of work.

So I put together five movements that address more than just the neck.

When we spend hours sitting, working at a computer, or looking down at our phones, our neck, shoulders, and upper back can become stiff and uncomfortable.

And sometimes, improving how those areas move and work together can help.

Here are the five exercises I’m demonstrating:

1️⃣ Thoracic Extension — 8 reps
Use a chair to gently extend your upper back and explore a comfortable overhead reach.

2️⃣ Shoulder Opener — 12 reps
Use a doorway for support as you reach overhead, keeping the movement controlled.

3️⃣ Scapular Activation 8 slow reps
Use a resistance band to practice pulling your arms apart, engaging the muscles that help control your shoulder blades.

4️⃣ Cuban Wall Slides — 12–15 reps
Practice raising your arms while maintaining comfortable contact with the wall.

5️⃣ Seated Chin Nods — 8 reps, holding 5 seconds
Gently draw your chin backward to practice cervical control without forcing your neck into extension.

The goal isn’t to stretch harder. It’s to move better.

Your neck, shoulders, and upper back work together. Improving mobility and muscular control in these areas may help reduce some of the tension associated with prolonged sitting.

At 66, I’ve learned that maintaining mobility requires consistent attention—not just to the joints that hurt, but also to how the surrounding areas function.

Move slowly, stay within a comfortable range, and don’t push through pain.

Save this Reel for your next work break!

And if you want the Mobility Toolkit I’ve been using in my own mobility journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #NeckMobility #ShoulderMobility #ThoracicMobility by @rguerrero_60

@movesmethod Knee pain making squats difficult? You can still start strengthening your legs!

I’ve been getting comments from viewers who experience knee pain, cracking, or instability when they try to squat or bend their knees.

And I understand why that can make mobility training intimidating.

But here’s something worth remembering:

You don’t have to start with squats to begin building stronger legs.

Knee discomfort can have several causes, including joint injuries, changes in joint tissues, and limitations in muscular strength or coordination.

That’s why I like to begin with movements a person can comfortably control.

In today’s Reel, I’m demonstrating several exercises that don’t require standing or deep squatting:

1️⃣ Seated knee extensions — Work the quadriceps while controlling the movement.

2️⃣ Straight-leg exercises — Challenge the muscles that support and control the leg without requiring deep knee flexion.

3️⃣ Seated resisted movements — Gradually introduce additional muscular effort.

4️⃣ Glute bridges — Strengthen the hips and posterior chain, which also contribute to lower-body stability.

These exercises aren’t intended to replace squats forever.

They’re possible starting points for building the strength and control needed for more demanding movements.

At 66, one lesson I’ve learned is that mobility isn’t about forcing yourself into positions your body isn’t ready to handle.

Sometimes the first step is strengthening the muscles that help you get there.

Start with a comfortable range. Move slowly. Progress gradually.

And remember: cracking without pain isn’t necessarily a problem, but persistent pain, swelling, or a knee that gives way deserves proper evaluation.

Don’t start where someone else finished. Start where YOU are.

Save this Reel if you’re looking for ways to begin strengthening your legs without deep squats.

If you want the Mobility Toolkit I used to start my own mobility journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #KneeS by @rguerrero_60

@movesmethod “Why do you only work on your hips and ankles? What about your CORE?”

That was a question I received from a viewer recently.

And it’s a good question!

The answer is that I DO train my core. But not all of my core training looks like traditional abdominal exercises.

Your core does more than bend your spine during sit-ups and crunches.

It also helps stabilize your trunk, resist unwanted rotation, transfer force, and maintain control while your arms and legs move.

That’s why I enjoy incorporating movements like the one in today’s Reel.

1️⃣ START HERE — CHAIR-SUPPORTED LEG SWEEP

Place your hands on a sturdy, stable chair and shift your weight as you move one leg underneath your body.

The elevated support reduces the amount of body weight your arms and shoulders must carry while allowing you to practice trunk stability, hip movement, and coordination.

2️⃣ PROGRESS TO — FLOOR SIT-THROUGH

Now take the movement to the floor.

From a plank-like position, shift your weight onto one arm as you rotate your body and sweep the opposite leg underneath.

This variation increases the demands on your core, shoulders, wrists, and overall coordination.

The goal isn’t simply to make your abdominal muscles burn.

It’s to develop the strength and control to stabilize your body while moving through different positions.

At 66, I still follow a structured strength-training program with progressive overload.

But I also practice mobility flows because I want to develop more than strength in isolated movements.

I want to learn how to USE that strength when I move.

And if the floor version is too demanding, that’s exactly why I’m showing the modified version.

Start with support. Practice the movement. Build control.

Then progress when you’re ready.

Save this Reel and try the variation that matches your abilities.

If you want the Mobility Toolkit I used to start my own mobility journey, comment “TOOLKIT” and I’ll send you the link.

It’s where I started too.

I’m a Moves Method affiliate and may earn a commission if you purchase through my link.

#movesmethod #CoreStrength #FunctionalCore #MobilityFlow #SitThrough by @rguerrero_60