It's hard to move your body if you are stiff or have joint pain. The key is to loosen the joints through movement and stretching which in turn releases the pain you may be experiencing. This will restore mobility.
For example, a lunge will engage controlled mobility to help you move your joints more freely.
Watch this physical therapist/trainer explain how mobilizing your joints improves movement and relieves pain. Some of the terms are a bit technical, but the pictures will help you understand. He does a pretty good job of explaining how joints work, what you can do to improve mobility and how to adjust your posture.
3 Samples of our program “Synergy of Human Movement” which is a dynamic seminar that delves into the science behind how the body works synergistically and biomechanically, how common dysfunctions occur to the body and how to train clients' post therapy based on evidenced based research.