Feeling Stiff? How Joint Mobilisation Can Help You Move Again

Feeling Stiff? How Joint Mobilisation Can Help You Move Again

You go to bend down… and your back feels locked up. Or you try turning your head, and it just won’t go as far as it used to. Sound familiar?

That stiff, stuck feeling is often your body’s way of saying something needs attention—and your joints are usually part of the story.

At our Central Dunedin physio clinic, joint mobilisation is one of the most effective hands-on techniques we use to help ease pain, reduce stiffness, and get you moving again.

Let’s break it down.

What Is Joint Mobilisation?

Joint mobilisation is a gentle, hands-on technique that helps improve how your joints move. It’s done by a trained physiotherapist in Dunedin city using slow, controlled movements to guide the joint through its natural range.

It’s not cracking or forceful manipulation (although that’s a separate technique some people also benefit from). Instead, mobilisation uses small, rhythmic movements that are designed to:

• Relieve pain

• Ease muscle tightness

• Improve flexibility

• Restore natural joint movement

Whether it's your spine, shoulder, hip, or knee—joint mobilisation can be incredibly effective in helping you feel less stiff and more mobile.

Why Do Joints Get Stiff in the First Place?

There are a few common reasons joints start to feel restricted:

• Injury or inflammation can cause swelling and limit movement

• Poor posture or long hours sitting can lock joints into one position

• Lack of movement over time can cause joints to stiffen

• Muscle guarding from pain can cause nearby muscles to tighten up and reduce joint flexibility

This can create a cycle: stiffness leads to less movement, which leads to more stiffness. Joint mobilisation helps break that pattern.

What Does a Session Look Like?

When you visit us at Physio Performance, we always start by assessing how your body is moving and where the stiffness or discomfort is coming from.

If we find that a joint isn’t moving properly, we’ll often use mobilisation techniques as part of your treatment plan.

It’s usually done with you lying or sitting in a relaxed position. The physio uses gentle pressure to guide the joint back into smoother, more natural motion. Most people describe it as a weird-but-good feeling—like something that’s been stuck is finally loosening.

What’s the Difference Between Mobilisation and Manipulation?

Good question!

• Mobilisation = slower, gentler, rhythmic movement

• Manipulation = a quick, precise movement (often with a click or pop)

Both are hands-on techniques, and our team is trained in both. Which one we use depends on your body, your comfort level, and what you’re dealing with.

Some people benefit more from mobilisation, especially if they’re sensitive to faster movements or dealing with chronic pain.

Who Is It For?

Joint mobilisation can help a wide range of people, especially if you:

• Feel stiff when getting up in the morning

• Have trouble turning your head, reaching overhead, or bending

• Are recovering from an injury or surgery

• Have ongoing tightness in your spine or joints

• Are living with chronic pain and want to move more freely

At our Central Dunedin physio clinic, we tailor everything to you. No cookie-cutter plans—just what your body needs to move better, safely.

Ready to Get Moving Again?

Stiffness can sneak up on you. One day you’re feeling fine, the next your neck won’t turn, or your back won’t bend.

But the good news? You don’t have to stay stuck.

With the right hands-on care, you can get back to moving more freely and confidently again. And joint mobilisation might just be the key.