How & Why to do mobility training

July 20, 2023 4 min read

How & Why to do mobility training

Mobility, or the ability to move freely and easily, impacts everything from running to getting out of bed. Nowadays, many people spend more time sedentary than engaging in functional activities like squatting or walking. This shift is evidenced by a growing population of people with pain and stiffness, and is likely to have further negative consequences as we age. Fortunately, mobility training can improve both balance and flexibility, and undo some of the detrimental impacts of a desk-based lifestyle. In this article, we provide practical advice for incorporating this type of training into your regime.



    Mobility training is a blend of exercises formulated to expand muscle length, strength, and joint movement for increased stability and balance for the whole body.  The proper integration of functional mobility training into any workout regimen is imperative. People who are regularly active, from weightlifting to running, should take part in strength and mobility training. Both are indispensable for suppleness and maintaining the body free of aches and pains. 


    Immobility impedes movement and causes discomfort, reducing your quality of life. Staying active and dedicating time to mobility workouts can help keep up with physical activities and avoid age-related decline. ROM exercises (e.g. hip hinging) are especially helpful for strength training with improved posture and decreased injury risk, ensuring you can stay in the gym for years to come.

    Recommended: Have a weekly number of mobility workouts matching your strength training sessions. An efficient way to do so is to dedicate 5-10 minutes to stretching following your workouts. If you take a one or two week break, the effects of improved mobility can last up to 6 months, post-stretch. Try to return to your usual mobility regimen as soon as feasible.


    Although yoga and mobility training appear to be similar, they actually differ in several ways. Notably, yoga incorporates breathwork, poses, and meditation to create a spiritual practice beyond improving the body. Conversely, mobility exercises focus exclusively on physical improvement. Mobility exercises are designed to improve flexibility, range of motion, and strength, allowing you to move more efficiently and with greater ease. Scientifically designed to help reduce injury and muscle soreness, these exercises have been tailored to improve any lifestyle.

    You will notice many of the same stretches are used in yoga and mobility workouts, and if you’re looking for mobility training for beginners, yoga is a great place to start. 

    But it’s important to remember that a 10-minute mobility workout routine isn’t necessarily considered yoga. 


    Mobility training is a type of exercise that focuses on improving the range of motion in your joints. This can help you to move more freely and easily, and it can also help to prevent injuries. There are many different types of mobility exercises, but some of the most common include:

    • Ballistic stretching: This type of stretching involves quick, explosive movements to stretch the muscles beyond their normal range. Examples of ballistic stretching include bouncing down to touch your toes or swinging your arms out. It's important to perform ballistic stretching with caution to avoid injury.
    • Dynamic stretches: These are stretches that are performed in a slow and controlled manner. They help to warm up your muscles and prepare them for activity. Some examples of dynamic stretches include arm circles, leg swings, and torso twists.
    • Static stretches: These are stretches that are held for a period of time. They help to lengthen your muscles and improve your flexibility. Some examples of static stretches include the hamstring stretch, the quad stretch, and the calf stretch.
    • Myofascial release: This type of therapy involves applying pressure to specific areas of your body to release tension in the fascia, which is the connective tissue that surrounds your muscles. Myofascial release can help to improve your range of motion and reduce pain.
    • Active isolated stretching: This type of stretching involves contracting the muscle that you are stretching. This helps to improve the strength of the muscle and the range of motion at the joint. Some examples of active isolated stretches include the calf raise and the hamstring curl.

    Mobility training can be done as part of your warm-up before a workout, or it can be done as a standalone workout. It is important to listen to your body and stop if you feel any pain.


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    Some Mobility Exercise & Gym Equipment Ideas

    Here are some examples of mobility exercises for specific joints:

    • Hip mobility: Frog pose, pigeon pose, hip circles, and clamshells.
    • Shoulder mobility: Arm circles, chest opener, and shoulder pass-through.
    • Ankle mobility: Ankle circles, toe touches, and calf raises.
    • Spinal mobility: Cat-cow pose, child's pose, and seated twists.

    Here are some pieces of gym equipment that can be helpful for mobility training:

    • Foam roller: A foam roller is a great way to release tension in your muscles and improve your range of motion.
    • Lacrosse ball: A lacrosse ball is similar to a foam roller, but it is smaller and harder. This makes it a good tool for targeting specific areas of tension.
    • Resistance bands: Resistance bands can be used to add resistance to mobility exercises. This can help you improve your range of motion and strength.
    • Exercise mat: An exercise mat provides a cushioned surface for doing mobility exercises. This can help prevent injuries.

    If you are new to mobility training, it is a good idea to start with simple exercises and gradually work your way up to more challenging ones. You may also want to work with a physical therapist or certified personal trainer who can help you develop a personalized mobility routine.



    Mobility exercises help to maximize range of motion in your joints, as well as keep muscles long and flexible. Incorporating mobility into your workout routine can lead to improved strength and technique, better muscle balance, and decreased injury risk. Plus, consistent mobility exercises can help you remain physically active for years to come.

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