Mobility training is crucial for functional health. In the gym, mobility training will lead you to have better form, less risk of injury, and in turn move more weight. Outside of the gym, mobility training also helps to reduce day-to-day pain caused by poor flexibility and range of motion (Haley, 2016).
First, it’s important to know the difference between flexibility and mobility. Flexibility is the ability for muscles, tendons, and ligaments (soft tissue) to passively stretch (ISSA, 2023). The ability to touch your toes or do a split are what typically come to mind when thinking of flexibility, but flexibility is much more than that. Mobility is the ability for joints to actively move through their whole range of motion (ISSA, 2023). For example, being able to reach proper depth during a squat, and doing so with proper form. Flexibility and mobility go hand in hand; poor flexibility more than likely negatively impacts one’s mobility as well.
There are many exercises to do to improve your mobility! Some of the more common mobility impairments I have seen as a trainer include poor hip, ankle, and shoulder mobility, so here are a few exercises for each.
Hips
Ankles
- Banded Ankle dorsiflexion
- Foot circles
Shoulders
- Sleeper Stretch
- >=<90 doorframe stretch
- Complete as shown in exercise #8, except starting with elbow at >90 degrees,
moving to at 90 degrees, then below 90 degrees.
- Complete as shown in exercise #8, except starting with elbow at >90 degrees,
References
Haley, Jimmy. (2016, October 21). The importance of flexibility and mobility. Center for Fitness
and Wellness.
ISSA. (2023, March 13). Mobility vs flexibility - What’s the difference?. ISSA.
Shannon McGoey, CPT is a personal trainer at Merritt Clubs Eldersburg.
