MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
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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:
