Unlock Your Potential: The Power of Mobility Training

You do it all—warm up, sweat, stretch, and recover. But your workout routine actually isn’t complete without one key component that can elevate your performance: mobility. Just as a plate of pasta requires that finishing touch of parmesan cheese, a robust training plan needs to include mobility work.

What is Mobility?

Simply put, mobility is your body’s ability to move freely and easily, says physical therapist Amy Hutson, DPT. She emphasizes that mobility affects not just your exercise performance but also daily tasks—is getting dressed or taking a shower becoming a challenge? Then it’s time to put mobility on your radar.

Meet the Experts

• Amy Hutson, DPT, specializes in manual therapy and women’s health at SSM Health Physical Therapy.
• Winnie Yu, DPT, CSCS, focuses on sports and orthopedic therapy in New York City.
• India McPeak, CSCS, is a certified strength and conditioning specialist and former collegiate gymnast.

The Benefits of Mobility Training

Mobility training has numerous advantages, according to Winnie Yu, DPT, CSCS. It enhances your range of motion, increases blood flow to the muscles around the joints, and promotes neuromuscular control throughout your workouts. Because our lifestyles can lead to reduced mobility—thanks to long hours at a desk or repetitive movements—incorporating mobility work becomes crucial for maintaining your physical capabilities.

Anyone, regardless of fitness level, can benefit from mobility training. You don’t have to be in pain or feeling stiff. Regular mobility work can contribute positively to your overall joint and muscle health, keeping you feeling agile and reducing your risk of injuries.

When & How to Integrate Mobility Training

Much like adding vegetables to a stir-fry, mobility exercises can be effortlessly integrated into any workout routine. McPeak recommends including a mobility session 2-3 times per week, gradually increasing to 4 times a week as you progress.

Consider adding these exercises as a pre-workout warm-up or as part of your cooldown routine. Just five to ten minutes a day can significantly improve your mobility over time—consistency is key!

Mobility vs. Stretching, Stability, and Flexibility

Understanding the nuances between these concepts can help you optimize your training:

Mobility

• Dynamic Movement: Mobility involves active movement and control, more akin to a dance than a stretch. By engaging in these exercises consistently, you can positively impact your long-term joint health.

Stretching

• Static Holds: Traditional stretching is more passive and involves holding a position to elongate the muscle. Think of it as a way to relax the muscles, supporting overall musculoskeletal health.

Flexibility

• Range of Motion: Flexibility denotes the ability to reach a position, often associated with passive stretching.

Stability

• Controlled Positioning: Stability is about maintaining specific positions like holding a plank or balancing on one leg.

Top 10 Mobility Exercises

Here’s a list of effective mobility exercises to incorporate into your routine. Aim to complete the full circuit 2-3 times for best results.

1. World’s Greatest Stretch

How to:

1. Start in a high plank position.
2. Step your right foot outside your right hand, lowering into a deep lunge.
3. Rotate your trunk towards the right and raise your right hand to the ceiling.
4. Hold for 1 second and repeat for 8-10 reps on each side.

2. 90/90 Hip Switch

How to:

1. Sit with your legs bent at 90 degrees.
2. Keep heels on the floor and rotate your knees to one side.
3. Return to center and switch sides. Repeat 6 times.

3. Cat Cows

How to:

1. Start on all fours.
2. Inhale and arch your back (cow), then exhale while rounding your back (cat).
3. Perform 8 repetitions, holding each position for 2-3 seconds.

4. Downward Dog Hip Opener

How to:

1. Begin in plank, then hiked up into Downward Dog.
2. Bend one knee toward your chest, then lift your leg up and open your hip.
3. Alternate sides for 8 reps each.

5. Half Kneeling Adductor Rock

How to:

1. In a half-kneeling position, shift your back knee out.
2. Hold for 1-2 seconds before returning. Complete 8-12 reps on each side.

6. Thread the Needle

How to:

1. On all fours, lift one arm up and then thread it under your body.
2. Alternate sides for 6 reps.

7. Achilles Opener

How to:

1. Stand with feet wider than hip-width apart.
2. Step one foot back, bending the front knee.
3. Hold for 30 seconds; switch legs.

8. Thoracic Extension

How to:

1. Lie on a foam roller placed under your upper back.
2. Lift your hips and let your upper back extend over the roller.
3. Repeat for 10 reps, holding for a few seconds at each point.

9. Figure 4 Windshield Wipers

How to:

1. Lie face up, bend one knee, and place that ankle on the opposite thigh.
2. Lower legs side-to-side for 8 reps.

10. Sky Squat Reaches

How to:

1. Perform a deep squat while reaching for your ankle with one hand.
2. Extend the other arm overhead toward the opposite side; hold for 2 seconds. Complete 8 reps on each side.

Tracking Your Mobility Progress

Tracking your progress can feel challenging, but there are straightforward methods to gauge improvements:

1. Video Recordings: Film exercises to look back on and observe changes over time.
2. Journaling: Maintain a workout journal detailing how you feel during different movements.
3. Professional Guidance: Work with a trainer for personalized assessments and strategies.

Conclusion: The Path Forward

While no single exercise is deemed the best for mobility, a diverse and well-rounded routine encompassing various mobility moves can immensely benefit your overall physical health. Remember, the goal of mobility training isn’t just to lift heavier weights or run faster—it’s about enhancing your life’s quality by improving your body’s functional range. Take these insights, apply them in your workouts, and unlock your movement potential!