Mobility training – what is it and what are its benefits? (2024)

Why is mobility training so important?

In the simplest terms, mobility refers to the body’s ability to consciously perform a particular movement. According to the most common definition, mobility involves the capability of the nervous system to execute a movement smoothly, without discomfort, staying within the optimal range of motion in one or multiple joints. What follows is that achieving proper mobility requires not only a well-functioning nervous system but also effective coordination of all elements involved in motion in active joints, including muscles and tendons. Mobility training affects all of them.

Proper mobility should be a priority for everyone, especially individuals who shy away from physical activity. A sedentary lifestyle results in the shortening of muscles and tendons, leading to a decrease in the range of joint motion. Consequently, contractures, degeneration, and pain are becoming more prevalent, and even simple daily movements can lead to discomfort and pain.

For individuals who are physically active, mobility is essential for ensuring optimal exercise technique, maximizing performance, and facilitating effective post-exercise body recovery. Limited range of motion in joints increases the risk of injury or pain associated with specific movement patterns.

How does mobility training work?

Gray Cook and Mike Boyle developed the so-called joint-by-joint concept which provides a fairly straightforward explanation of aspects associated with joint mobility. The two experts divided joints into mobile, or responsible for movement, and stable, or controlling body posture and proper alignment of surrounding tissues, muscles, and the nervous system. Mobile and stable joints are arranged in an alternating way. Insufficient mobility in one joint compromises the stability of the joint nearest to it. The mechanism operates like a chain reaction: dysfunction in one joint leads to compensatory actions in others, increasing the risk of various ailments.

A common mistake is equating mobility with flexibility, which leads to confusion between mobility training and various types of stretching. Stretching, however, concentrates on just one aspect of mobility: elongating muscles and tendons. In contrast, mobility training involves all elements responsible for the full range of motion in joints, thereby impacting not only flexibility but also strength, agility, and balance throughout the entire motor system.

What are the ways to improve your mobility?

Mobility training is extremely diverse. Given the wide range of methods and techniques available, mobility training can be done by virtually anyone, irrespective of their fitness level or access to equipment or a gym. Mobility can be trained at home or outdoors. The most common elements of mobility training include:

stretching – either static (holding a given body position for a set time) or dynamic (deepening pulsating movements),
PNF (proprioceptive neuromuscular facilitation) – a method of stretching derived from physiotherapy, which focuses on the oblique axes of motion,
self-massage performed with rollers or balls,
exercises with resistance bands and rubbers – working with joint surfaces by pressing, pulling, or moving them against each other,
workout with your own body weight – elements of functional training, yoga, Pilates, etc.

The selection of mobility training methods and techniques is a personal choice that depends on the level of fitness and individual training goals. For those who regularly engage in strength exercises, mobility training can serve as a form of warm-up and stretching, and a useful complement to their primary training. For beginners or individuals recovering from injury, mobility exercises can serve as either preparatory general body training or rehabilitation.

Benefits of mobility training

Mobility is important throughout our entire lives. Appropriate mobility doesn’t just enhance athletic ability and performance but also improves the quality of daily functioning. Mobility training provides a multitude of benefits, with some of the most significant ones listed below:

maintaining correct body posture,
retaining full mobility for an extended period of life,
protection against joint pain and injury,
preventing harmful effects of a sedentary lifestyle,
reducing fatigue.

For physically active individuals, mobility is a key aspect of fitness, contributing significantly to progress in all other areas of physical performance. Mobility training contributes to reaching peak physical condition because:

it improves exercise technique,
it increases blood flow and oxygenation to the muscles,
it increases the body’s recovery capacity after training,
it reduces the risk of injury, which is especially important in strength training. Workouts with a restricted range of motion distort technique, leading to compensatory movements and increased stress on joints,
it improves the effectiveness of training by ensuring proper movement dynamics.

In summary, prioritizing mobility brings tangible benefits regardless of your age or physical condition. The benefits of mobility training persist over the long term.

What are the ways to train mobility?

To sum up, here are some tips for enhancing mobility. They are primarily targeted at beginners, individuals who are not physically active, and those planning their first gym or fitness club training. We believe that these groups are the ones who benefit the most from mobility training!

Talk to the trainers. Supervised initial workouts and the development of a training plan with a trainer have become standard practices in many fitness clubs – and for a good reason. Be mindful of your own movement limitations, such as muscle stiffness, resistance, or pain. Ask your trainers about exercises that enhance mobility and stability. You will definitely see the benefits!

Don’t force it. If your body has been inactive from years of sitting at a desk, don’t expect to achieve full mobility after just a few workouts. Reaching a full range of motion requires patience and time. The process may not always be entirely comfortable, but if you experience sharp pain, it’s a sign that you’ve pushed yourself too far. Start by working in a smaller range, focusing on proper technique to minimize the risk of injury.

Set your own pace. In addition to pace, make sure to individualize the types of exercises performed and their level of complexity. Not everyone needs to be able to do the splits or perform more advanced yoga positions – and certainly not during their first mobility training sessions. Everything starts from the beginning, and each individual progresses at their own pace.

Practice, practice, practice! Just like any other form of physical activity, mobility training brings results when practiced regularly and systematically. Since you can exercise anytime and anywhere, it’s easy to integrate mobility training into your daily routine. A quick five-minute stretch after getting out of bed? 10 minutes of physical activity during your work break? A few static exercises while watching your favorite TV show? Give it a try and enjoy yourself – your health is worth the effort!

_References:

_{M. Boyle, Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes, 2010.}
_{J. G. Pallarés, A. Hernández-Belmonte, A. Martínez-Cava i inni, Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis, Scandinavian Journal of Medicine & Science in Sports, 2021.}
_{W. Kassiano, B. Costa, J. P. Nunez i inni, Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy, Journal of Strength and Conditioning Research, 2023.}
_{R. S. Pinto, N. Gomes, R. Radaelli i inni, Effect of range of motion on muscle strength and thickness, Journal of Strength and Conditioning Research, 2012.}