Overview #
Mobility isn’t just stretching — it’s your body’s ability to move well, with control, through a full range of motion. It directly affects your strength, stability, and how you feel day to day.
You don’t need to spend hours foam rolling — just focus on mobility that actually supports your training and lifestyle.
What Is Mobility? #
Mobility = movement quality + joint control
It’s not just how far you can reach — it’s how well you can move under control through that range.
Why Mobility Matters #
- Improves lifting technique (e.g. deeper squats, smoother overhead work)
- Reduces injury risk by helping joints and muscles move properly
- Speeds up recovery by encouraging blood flow and reducing stiffness
- Improves posture and reduces daily aches and pains
Mobility That Actually Makes a Difference #
Focus on areas that tend to get stiff or limit performance:
Hips #
- Support squats, lunges, and deadlifts
- Improve stride, reduce back pain
Key drills: 90/90 hip switches, deep squat holds, couch stretch
Ankles #
- Help with squat depth and knee tracking
- Prevent knee and shin pain
Key drills: ankle rocks, wall ankle mobility, calf stretch
Shoulders & T-Spine #
- Essential for pressing, pulling, and posture
- Prevents neck and upper back tension
Key drills: thoracic openers, shoulder dislocates, banded external rotations
Core & Control #
- Connects everything together
- Improves movement stability and protects the spine
Key drills: deadbugs, bird dogs, side planks
How Often? #
- Before Strength Training: 5–10 minutes of movement prep
- On rest days or in the evening: 10–15 minutes of focused work
- Start with 2–3x per week — more if you’re feeling stiff or recovering
Summary #
Mobility that matters = short, focused, repeatable
Don’t just stretch for the sake of it. Target what’s tight, move with control, and keep it consistent.
Over time, you’ll move better, lift better, and feel better.
