An Introduction to Mobility
There’s more to training than the act of lifting weights and it’s important to implement such methods to progress – a common theme among our posts.
Everyone should regularly perform mobility drills no matter their activity level or training style. Mobility is similar to dynamic stretching where you are moving your joints. However, it’s slightly different and just as beneficial.
Mobility is the ability of a joint to move through its full range of motion freely.
Performing mobility exercises can enhance one’s training and success. It “primes” joints for their optimal range of motion allowing you to perform exercises safely, perfectly and easily. There are a number of benefits that mobility provides.
Additional benefits include:
Greater range of motion (For example, deeper squats)
Improves movement efficiency
Allows for greater concentric and eccentric forces when lifting
Prevents injury
Eases day-to-day life
How often should you be incorporating mobility into your training? A decent starting point would be 2-3 times a week for about 10-15 minutes — ideally before your workout. The good thing is: the more you do, the more benefits you’ll reap. You could do it seven days a week if time allows.
I know what you might be thinking …. “How am I supposed to add mobility on top of dynamic stretching, my actual workout, static stretching, walking and daily activities?”
It can seem overwhelming, but there are definitely some ways to incorporate mobility seamlessly. Like mentioned above, add it to the end of your warm up and before you exercise. If you are going to be lifting legs, focus on hip and ankle mobility. If you are doing an upper body day, do some shoulder, back and wrist mobility exercises.
Mobility movements don’t always have to be coupled with exercise. You can habit stack it with almost anything. While your coffee is brewing in the morning, run through a few movements.
It’s the act of performing mobility exercises consistently and in the long run that is going to have an impact.
You can even dedicate one of your rest or active rest days to mobility.
Examples of mobility exercises are:
Overhead pass with dowel
Around the worlds with dowel
Lying shoulder rotation with kettlebell
Jefferson curl with kettlebell
Supine wrist rocking (On all fours and with your palms on the ground, turn your fingers toward your thighs)
Prone wrist rocking (On all fours and with your palms face up, turn your fingers toward your thighs)
Windshield wipers
Deep squat windshield wipers
90/90s (Several variations)
Dorsiflexion of the ankles
How does mobility differ from flexibility? Mobility uses muscular contraction and control, and is all about the joint. Flexibility, on the other hand, is more passive and is simply the ability to lengthen a muscle rather than move it.
Mobility is another tool to add to your training toolbox. Prioritizing these movements regularly will allow you to avoid injury, move with ease and advance. Pick one of your workouts this week to implement a few mobility exercises for that muscle group.
With time, you’ll start to notice you move better and lift smoothly.