Move Better, Feel Better: A Guide to Mobility Training

The Fall of 2021 marked the beginning of my journey toward my first marathon. Having previously run a half marathon with little regard for proper training, I simply ran and often felt like garbage afterward—it was bad, I didn’t even drink water during my runs! This time around, though, I was armed with research and guided by a fantastic mentor. I entered the world of training routines, nutrition, and recovery. This is actually what led me to yoga, a practice that introduced my body to movements beyond the repetitive strain of running and weightlifting. The improvements were undeniable.

Unbeknownst to me, the key factor behind these improvements was mobility training. We’ll talk more about yoga specifically later, but this was the first time I had ever intentionally focused on the functionality of my body, rather than just the end result. I was hooked and kept it as part of my regular fitness routine, whether I was training for a race or not.

Since then, the conversation around mobility Training has surged online. If you follow fitness pages, you’ve likely seen countless reels of exercise suggestions. Recently, I’m asked more often if I incorporate it into my routine and how frequently. While internet trends come and go, this is one I fully support, and am glad to see it’s getting some time in the spotlight.

Have you been curious to learn more about what mobility training actually is and if it’s worth adding to your routine? This is the article where I break it all down for you. We’ll explore the what, why, and how in a way that leaves out most of the super science-y terms.

What is Mobility Training?

Mobility Training involves a variety of dynamic exercises designed to access a joint’s full range of motion in a controlled manner. The focus is on maintaining healthy joints so the body can move efficiently. Along with range of motion, stability and flexibility also fall under the umbrella of mobility training.

Often, when people hear the term “Mobility,” their mind immediately goes to flexibility training. This isn’t entirely off the mark, but the two are not the same; they are different aspects of movement. Flexibility involves the ability of the soft tissues to stretch and lengthen, while mobility is the ability of the joints to work actively through a full range of motion. The two work together to optimize quality movements.

Why is it important?

We use mobility during everyday activities, such as reaching a high shelf overhead, bending over to pick something off the ground, or standing up from a chair. You may have noticed that each example utilizes a major joint.

Some joints are used more than others, so they require more mobility. These include our shoulders, thoracic spine, hips, wrists, knees, and ankles. Many mobility exercises target these areas since they will experience the most benefits.

As we age, it is common to experience a loss of mobility. This can impact our ability to perform everyday tasks. Regularly practicing mobility exercises can help combat this loss.

Our body’s ability to move properly is also essential when it comes to doing the physical activities we enjoy. As a hiker, I am constantly mindful of my knee and ankle health. Not only will a lack of mobility inhibit you when trying to perform activities, but it can also lead to improper movement patterns.

The Benefits

There are numerous benefits to regularly including mobility training in your routine, but let’s focus on the most critical ones.

Better Joint Health

Happy joints are the best kind of joints, and they are happiest when they can safely and freely move. When it comes to mobility, it really is a “move it or lose it” kind of deal. This is especially important if you live a more sedentary lifestyle or participate in activities with repetitive movement patterns while unintentionally neglecting others.

According to experts, physical activity lubricates our joints by producing synovial fluid*. “Increasing fluid through movement of the joints helps prevent stiffness and keeps joints agile.”

*A thick fluid the body produces to prevent friction between the joints.

Helps to Reduce Pain and Risk of Injury

We all know what it’s like to feel stiff after sitting still for a long period—think after a long flight or road trip. Now imagine the impact lack of movement can have on us day after day. 

The more we practice a particular range of motion, the more comfortable our bodies become moving within it. When we perform mobility exercises, we build stronger support for the joints and they become more adaptive. This helps reduce deterioration, allowing us to move efficiently during workouts and daily activities.

Another element of mobility training that reduces our risk of pain and injury is stability. By regularly practicing mobility exercises in a safe and controlled manner, we strengthen the ligaments and muscles that support the joints. This means our bodies are more likely to resist unwanted movement and improve our posture.

Recovery

First off, mobility exercises tend to be lower impact, making them a great way to keep your body moving while it heals without overexerting yourself. They offer a gentler approach as you familiarize yourself with working through certain movement patterns again. Also, movement provides circulation to the muscles that suffered the injury, promoting tissue repair and potentially quickening the healing process.

Keep in mind, if you experience an injury, always follow the advice of your doctor and/or physical therapist. Each injury is unique, and it is best to seek professional advice before starting a new routine during recovery.

Improves Athletic Performance

Whether you’re a runner, weightlifter, yogi, or outdoor enthusiast, proper mobility training will positively impact how your body moves. We’ve already mentioned how it can improve flexibility and stability, but it can also help with speed, agility, and power. 

Having access to your full range of motion can unlock the next level of your body’s athletic potential. Proper movement is key in any sport or physical activity. Intentional movement leads to confident movement, which can only enhance our performance.

How and When to Incorporate Mobility Training

Now that we know what mobility training is and why you should be doing it, let’s discuss how and when to add it to your routine. Like most things, this will vary from person to person since our bodies and goals are different, but consistency is always key to seeing lasting results. You don’t need to dedicate an entire training session to mobility; instead, incorporate it in smaller chunks.

Mobility exercises are a great way to warm up for a training session. Taking 10-15 minutes to move through a few drills prepares the muscles and ligaments and lubricates the joints. If you have a break during your workday, numerous exercises require no equipment and can be done anywhere. Alternatively, you can start a quick evening routine, performing a couple of exercises and some foam rolling to help your body relax before bed.

My personal favorite way is yoga (I know, shocker). Although yoga isn’t strictly focused on mobility, many postures weave it into the practice. If you google examples of mobility exercises, it’s clear to see the connection. I have personally noticed a huge improvement in my own mobility since starting yoga a few years ago. I was amazed to see how well it has paired with my race training, weightlifting programs, and consistent hiking.

Mobility Exercises to Try

1. Cat/Cow

This one is great for spinal flexibility and mobility!

Start on all-fours, hands should be directly under shoulders, knees under hips. Round through the back, tilting your tailbone down and bringing chin to chest, think of pressing the floor away from you; this is cat. Next, arch your back as you drop your belly towards the floor. Lift the hips and lift your gaze, opening up your chest; this is cow. Repeat 5-8 times.

2. Pulsing Low Lunge

Performing this exercise in a slow and controlled movement will help to increase mobility of the knees and ankles.

Begin in a standard low lunge, shoulders aligned over hips, knee aligned over ankle. As you exhale, slowly begin to shift your weight forward, sending your knee as far over your toes as possible, without allowing your heel to lift off the ground. Pause for a slow inhale and exhale, then shift your weight back to original alignment. Repeat 6-10 times on each side.

3. Thread the Kneedle

This movement primarily supports mobility of the shoulders and thoracic spine, but you’ll also feel a stretch in the chest and upper back.

Begin on all-fours, as you inhale reach your arm up towards the sky, you should feel lengthening throughout the upper-body. As you exhale, weave your arm underneath you, drawing your navel in as you twist, and reaching through to the opposite side. Allow your head to rest on the ground for an inhale and exhale before opening back up. Repeat 6-10 times on both sides.

Final Thoughts:

In my opinion as a trainer of 8 years, I think everyone and anyone should be adding mobility training into their routine if you have not done so already. These exercises aren’t just for athletes, everyone would be benefit from having healthier joints, more movement, flexibility and stability in their lives! Not to mention it’s quite accessible since minimal equipment is needed and it does not require a huge chunk of time!

There’s no denying that when are bodies are happy and healthy, it is much easier for our overall well-being to improve. I hope you decide to take the leap and find there’s so many exercises to explore and add to your repertoire. As always, move mindfully and slowly build up in your routine for best results, and if needed, seek out the opinion of a Physical Therapist.

I hope you find it to be as eye-opening of a process as I did and take this as an opportunity to learn even more about your body!

If you’re looking for stretches that focus on recovery and relaxation check out THIS article about Restorative Yoga!

Resources:

8 Ways Exercise Helps Your Joints: By the Arthritis Foundation

The Importance of Flexibility and Mobility: By Jimmy Haley

Why Every Athlete Should Focus On Their Mobility Training: By The Mobility Athlete

How to Stop Your Lower Back Pain: By Becca Borawski