If you want to improve your athletic performance or simply be able to move better, mobility training is for you.  Mobility is the ability of your joints to move through a range of motion. You can improve your movement patterns by including mobility exercises in your fitness routine.

What is Mobility Training?

Mobility training incorporates exercises and stretches that improve your range of motion.  Doing them allows your muscles and joints to move more efficiently.

Why Is Mobility Training Important?

Mobility training is an important component of fitness.  Being able to move freely without pain, makes everyday activities easier and safer.  It also improves your level of fitness. 

If you’re like most, you spend several hours sitting every day.  This leads to tight muscles, poor range of motion and often hip issues. Performing an exercise such as a deadlift with tight hips can cause your lower back to compensate.  This can lead to poor form, pain and even injury.

In addition, mobility decreases with age. You can continue to function optimally if you offset sedentary time with mobility exercises. This type of training can help correct muscle imbalances, postural issues and aches and pains.

 Top Ten Benefits of Mobility Training

Improves your quality of life by helping you to move better

Helps to prevent injury

Improves your posture

Relieves tension and stress

Enhances athletic performance

Boosts joint health

Allows for better functional movement

Aids in recovery and prevents pain

Improves circulation

Allows you to remain independent as you age

 Types of Mobility Training

Myofascial release is one type of mobility training.  Your fascia are your body’s connective tissues. Applying pressure to an area of the body with a foam roller, ball or your hands releases tension and improves recovery.  It is a way to relax the fascia and muscles, improve blood flow and release toxins.

Dynamic stretching is another type of mobility training which opens up your joints. Including exercises such as inchworms, walking lunges and halos in your workouts and warmups is very beneficial for your joints and muscles.

Yoga and Pilates are also great training methods which can improve your mobility.  They incorporate moving in all different planes.  They also often use flow sequences.

Eccentric activation is a form of mobility work.  It involves adding a stretch to the end of your range of motion.  This can help to increase your strength and flexibility.

How Do I Get Started?

Add five to ten minutes of mobility work before and after your workouts at least two times a week. 

Warm up with dynamic stretches.  Practice moving in all planes when strength training.  Add reverse, curtsey and side lunges to your workout routine.  This will help your body move better than forward lunges alone.

Cross train by varying the types of workouts you do.  Give foam rolling a try.

The Takeaway

If you are like me, you always want to be able to move your whole body through its full range of motion.  This will keep you from having to restrict your activities as you age.  Mobility exercises can help you to remain able-bodied, injury-free and independent. 

Mobility training allows you to tackle every day activities with ease.  It prevents pain, relieves stress, improves posture and boosts joint health. Myofascial release, dynamic stretching, eccentric activation, yoga and Pilates are some of the types of mobility techniques.

To improve your mobility, practice moving in all planes, cross train, stretch and use a foam roller. Including mobility work in your fitness routine is the best way to ensure that you are always able to move freely without pain.