Why Mobility Training Is Missing Piece In Your Workout Routine?

You warm up, break a sweat, stretch, and recover. But there’s one crucial element that might still be missing from your fitness routine. Just like pasta isn’t complete without parmesan, a good workout plan isn’t complete without mobility training.

Simply put, mobility is the ability to move your body freely and easily, says physical therapist Amy Hutson, DPT. "Without mobility, we can be limited with our performance in day-to-day activities," she explains. Mobility not only affects essential tasks like dressing and showering but also plays a key role in exercise performance.

Importance Of Mobility Training

Mobility training enhances range of motion, increases blood flow to muscles, and improves neuromuscular control, says Winnie Yu, DPT, CSCS, a sports and orthopedic specialist. “Our daily lives, occupation, and lifestyle habits can make us more or less mobile in certain areas,” Yu explains. Over time, this can lead to restricted movement in the hips, back, and shoulders. Mobility work helps counteract these negative effects.

Everyone can benefit from mobility training, whether you're a casual gym-goer or a marathon runner. And you don’t need to experience pain or stiffness to start, says Yu. “Mobility training improves overall joint and muscular health, making you feel better, move fluidly, and reduce the risk of injuries.”

Mobility vs. Stretching, Stability, and Flexibility

Mobility involves movement with a strength component, enhancing musculoskeletal health. Exercises like cat-cow challenge the body to maintain control through a targeted range of motion, improving long-term joint function.

Stretching, on the other hand, is more passive. It involves static holds, such as touching your toes, allowing muscles to lengthen and relax. While beneficial, stretching doesn’t engage the same active strength component as mobility training.

Flexibility refers to the ability to achieve a certain position, explains strength and conditioning specialist India McPeak, CSCS. It’s a passive range of motion, like stretching a muscle without activating it. Stability is the ability to maintain a position or movement, says McPeak. Think of holding a plank steady, maintaining a hip bridge, or balancing on one foot.

How To Incorporate Mobility Training

Mobility training can be done anytime. McPeak recommends a 10-move routine as a pre-workout warm-up to prepare the body or as a cooldown to reduce muscle soreness and aid recovery. Spending just 5-10 minutes daily on mobility work can lead to progress.

“The more frequently you practice mobility, the more improvements you’ll see,” says McPeak. Yu agrees, adding that mobility training can be done daily without harm. “Even starting your mornings or ending your evenings with mobility exercises will only benefit you,” she explains. Beginners can start with two to three sessions per week and gradually increase to four times a week.

Tracking Your Mobility Progress

• Record yourself performing exercises to visually track improvements over time.
• Keep a journal detailing how your body feels and moves during workouts.
• Work with a trainer to assess mobility levels and receive personalized improvement strategies.
• By making mobility training a regular part of your fitness routine, you can move better, feel stronger, and prevent injuries, ensuring long-term health and performance.