What is mobility and why does it matter?
Mobility is often overlooked in fitness because it lacks the instant visual appeal of traditional workouts, according to Tyler McDonald, certified personal trainer and senior brand manager for the National Academy of Sports Medicine. Unlike flexibility, which is passive, mobility is active and incorporates strength, motor control, coordination, and stability. Dr Andrew Jagim, a sports medicine expert at the Mayo Clinic Health System, explains that flexibility refers to the passive ability of a muscle or joint to move through a range of motion, while mobility involves active movement, such as moving from a forward fold into a squat and back again.
Good mobility provides freedom of movement, making basic tasks like squatting to pick up keys or reaching into the back seat of a car easier. Without it, the body compensates by borrowing movement from other joints, leading to chronic aches, premature joint wear, and a higher risk of injury. A 2023 paper in the International Journal of Environmental Research and Public Health found that many elderly adults who fall lack the hip and knee mobility to get up, and those left lying on the floor for over an hour are more likely to die within six months, even without injury.
Immediate benefits of mobility
Even for younger individuals, mobility improves athletic performance. Dr Kelly Starrett, physiotherapist and co-author of Built to Move, says that when tissues are more compliant and joints work better, power goes up, recovery improves, and the body moves more efficiently. This allows athletes to work harder than their competition by not wasting energy on wasteful movement.
How to incorporate mobility exercises into your routine
Sit on the ground
Starrett recommends sitting on the ground for 20-30 minutes a day, such as while watching TV. Move between positions like side-saddle, hurdler, on your knees, or cross-legged. Over time, this helps the body spend time in fundamental shapes, improving mobility.
Try soft tissue work
Short sessions of compressing soft tissue with a foam roller or tennis ball can improve blood flow and tissue movement. Starrett suggests committing to 10 minutes a day, rolling on areas that feel sore or stiff. Ensure you can breathe; if the sensation is too intense, back off by using less weight or practicing against a wall. Avoid rolling directly on joints to prevent overextension, and consult a doctor if you have a torn muscle or broken bone.
Integrate mobility snacks
McDonald suggests aiming for 10-15 minutes of mobility work three to four times a week, as a dynamic warm-up or wind-down. He recommends prioritizing three foundational movements: 90/90 hip switches for opening tight hips, cat-cow stretch for spine mobility, and the world's greatest stretch, which hits hips, hamstrings, and upper back all at once. As McDonald puts it, 'It doesn't matter how much you can bench-press if your shoulders hurt too much to put a carry-on bag in the overhead bin.'
