For one, our joints can become less lubricated, and the space between the segments of our spine can narrow, Winnie Yu, PT, DPT, CSCS, a NYC-based physical therapist and strength coach, tells SELF.

These shifts can increase your chances of certain injuries and conditions such as herniated discs, bone spurs, arthritis, and spinal stenosis, or the narrowing of the spaces within the spine that causes pressure on the spinal cord and nerves.

“Especially if you target mobility early on, and you integrate it as part of your lifestyle, you can reduce risk of injuries,” Dr. Yu says. On a less serious scale, mobility work can also combat chronic annoyances like back aches and cranky hips that get in the way of you feeling your best day to day.

That’s particularly true for those of us who spend a big chunk of the day sitting, which tightens up the hips and back and encourages not-so-ideal posture. On that end, mobility exercises can help you stand (or sit) up straighter while also easing the tightness that comes from all that time parked on your butt, Dr. Yu explains. A 20-something may not feel all that achy from a day spent hunched over a computer, but those of us in our mid to late 30s (and beyond) likely will, which is why targeted stretches can be lifesavers.

Weaving in mobility moves can also benefit your workouts. That’s because if you’re tight in certain areas—say, your upper back, mid-back, or hips—you can compensate by overusing other areas, like your shoulders, neck, and lower back, ultimately upping your chances of strain and injuries there. By loosening up problem areas, you can potentially sidestep these issues altogether, improving your ability to work out for the long haul.