MichaelFounder @ Longevity 100, Firefighter, 40 years old, Elite level longevity metrics. I get coaching within the community from niche health, fitness and longevity experts, then write about it here. Hoping to share the journey to being active at 100 with as many other people as possible.
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Do not index
Do not index
Mobility is one of the most overlooked but essential pillars of lifelong health. That’s why we brought back our in-house mobility expert, Jakob Moser, to Longevity 100.
Over seven days, Jakob answered questions from our community around shoulder pain, knee discomfort, movement tracking, and more. His practical, no-nonsense advice cuts through fitness myths and brings things back to what really matters: movability—the real-world application of strength and mobility in daily life.
Below is a breakdown of his most valuable insights, taken directly from our Q&A session inside the Longevity 100 community.
Fixing Long-Term Shoulder Pain (Like a Rotator Cuff Injury)
Question: Is there shoulder mobility work I can do to support a long-term rotator cuff injury?
Jakob’s answer:
- Start with Myofascial Release to decompress the area. Use a lacrosse or tennis ball on:
- Latissimus
- Trapezius
- Pectoralis
- Rhomboid
→ This helps reset fascia and improve range of motion.
- Then, move into soft mobilization:
- Use full-body movements like throwing or punching patterns (Jakob shares a “proto-throw” drill for this).
- Go slow and controlled.
- Eventually add a club-bell for light resistance.
- Add in external rotation work, with and without weights. Jakob links to examples here.
- Build confidence with low-dose hanging, as a shoulder-friendly strength and mobility tool.
Knee Clicking During Deep Squats: Should You Worry?
Question: My knees click when I do deep bodyweight squats. Is that normal?
Jakob’s answer:
- First, ask why you’re doing deep squats. They’re an immobile, end-range, bilateral position.
- Instead, try contralateral squat positions, where you sit on the heel of one foot—this mimics real-world movement better and improves reaction speed.
- The knee clicking is likely due to muscle tension disharmony. Try Myofascial Release on:
- Upper calves
- Inner thigh near the knee
- For building strength, ditch bilateral squats in favor of unilateral exercises. Examples shared here.
Should You Decompress Knees Before Training?
Question: Is decompression just for weak leg muscles, or something else? How often should we do it?
Jakob’s answer:
- Decompression = regulating tension from gravity, daily movement, and training by working on soft tissues.
- Use Myofascial Release on rest days, not before workouts.
- Decompression can also happen through certain strength exercises.
- Jakob recommends doing the knee decompression exercise 2x per week for 6 weeks, and deloading every third session down to 40%.
- For other drills, you can do them 3–4 times per week, 1 minute per leg per direction.
How to Track Your Mobility Progress
Question: How do I know if my mobility is actually improving?
Jakob’s answer:
- Look for quality markers: Can you do a movement smoothly, controlled, and pain-free?
- For quantity markers, measure:
- Range of Motion (ROM)
- Progressive loading (adding weight)
- Reps over time
→ Improvement is simple: move better, move more, and move with less pain.
Join the Movement
Jakob Moser is more than just a mobility expert—he’s a movement philosopher. His approach prioritizes real-world movement, simplicity, and self-reliance.
👉 Follow him on X @moveorperish
👉 Join his Skool community: Move or Die – The Tribe
👉 Want access to experts like Jakob and others like him? Join Longevity 100
Further Reading & References
While the information above is based strictly on Jakob’s words inside Longevity 100, here are some complementary resources for deeper understanding:
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