What is Mobility?
Mobility is a term that has grown in popularity in recent decades as we begin to understand the body more deeply. At it’s simplest, mobility is the ability of a joint to move freely. Stretching is elongating muscles, while mobility is increasing the range of motion (ROM) of your joints.
To put it another way, flexibility (from stretching) is the capacity of a muscle to be lengthened. Mobility is the capacity of a joint to move through a range of motion. I (and many others) take it a small step further to include control in the definition of mobility. Mobility includes flexibility, but has other factors.
When we do mobility exercises, we are increasing the ability of the tissue to lengthen and move in a controlled manner. Mobility includes strength and control in its very nature. As we increase the range of motion and are able to move our joints more freely, we are also strengthening them. I’ve heard mobility described as flexibility + strength. I don’t think this is the most accurate description, but it does serve the purpose of including the strength piece of the puzzle.
Why Mobility is Important
Sometimes, flexibility just isn’t enough. This is especially true for athletes. You may be flexible and able to stretch your body into crazy positions. But if you don’t have strength or control, and perhaps are lacking mobility in your actual joints. Having loose hamstrings is great, but rather incomplete without the ability to move your hip through its full range of motion.
Without mobility, the body may be compensating with other muscles. We use our muscles to stabilize joints often without realizing we are doing so. Without mobility, our muscles may strain and tighten to keep our joints safe and mobile. Mobility exercises allow our bodies to increase that range of motion, strengthen the muscles for the specific motion, and have the body work in its most efficient manner.
Let’s take an example here. You may be able to lean over and touch your toes while standing. Solid flexibility! However, squatting down to pick something up and standing back up knocks you off balance, or you’re using all kinds of wrong muscles to make it happen. With mobility exercises, you can do that squat in a controlled, slow, and strong way without falling off balance or using muscles that may cause injury.
Getting Started with Mobility
Much like working out or stretching, mobility is best done with regular routines. Here are a few tips to begin incorporating mobility into your life and routine:
Start small - You don’t need to start with an hour of mobility a day. Don’t overwhelm your joints. Begin by choosing a few places you’d like to focus on today and give it a shot. As you continue in your mobility journey, you can add more exercises and time to the routine.
Begin with mobility - Stretching is best done after exercise, while mobility is more suited for your pre-exercise routine. Get the muscles warm and moving with some mobility exercises. I start all of my sessions with students with some mobility, as it can help warm up muscles, increase range of motion, and protect the body from injury. Mobility before any exercise (even gentle exercise like walking) can help prevent injury and increase performance.
Slow is pro - This isn’t a tip for just beginners. When we do mobility, we should move in slow and controlled movements. Don’t use momentum to increase your range of motion; use your muscles. Focus on your form and connect with your body.
Be patient - Much like exercise or stretching, mobility takes time to develop. Don’t be discouraged if you don’t feel a difference after one quick mobility session. Keep at it, be consistent, and trust the process.
If you want to find mobility exercises for your body, check out my library of mobility exercises. I also have several mobility programs that take around 20-30 minutes three times a week!