Why mobility matters: simple stretches for daily life

Mobility is often an overlooked piece of strength training. Having proper mobility impacts performance, injury prevention, and overall movement quality — which will yield better results over time. Today I want to share with you 5 ways in which mobility is important in strength training as well as give you practical examples of movements you can do at home!

1. Injury Prevention – limited mobility can lead to muscle imbalances, increasing the risk of strains, and joint issues.
2. Improved Range of Motion (ROM) – with a larger range of motion, more of the muscle is engaged and working, leading to better results over time.
3. Better Lifting Mechanics – proper mobility leads to safer and more efficient lifting mechanics which reduces stress on your joints.
4. Pain Reduction – tight muscles create imbalances and pull on other areas of the body, leading to chronic aches and pains.
5. Enhanced Recover – true mobility sessions increase blood flow to muscles aiding in the recovery and reducing post-workout soreness.

It is important to note, that not all mobility is static stretching. Getting your body moving and increasing the blood flow is ideal. Simple stretches, like the following, are a good way to introduce your body to mobility work!

For Lower Back Pain: Cat-Cow Stretch

• How to do it:
  • Start on hands and knees.
  • Inhale, arch your back, and look up (Cow).
  • Exhale, round your back, and tuck your chin (Cat).
  • Repeat for 10 reps.

For Hip Tightness: 90/90 Stretch

• How to do it:
  • Sit with one leg in front at a 90-degree angle and the other behind at a 90-degree angle.
  • Lean slightly forward over the front leg.
  • Hold for 30 seconds per side.

For Shoulder Stiffness: Doorway Stretch

• How to do it:
  • Stand in a doorway with elbows bent at 90 degrees.
  • Step forward slightly and feel a stretch in the chest and shoulders.
  • Hold for 20-30 seconds.

For Knee Discomfort: Quad Stretch

• How to do it:
  • Stand tall, grab one ankle, and pull it towards your glute.
  • Keep knees together and core engaged.
  • Hold for 20-30 seconds per leg.

For Ankle Mobility: Wall Ankle Stretch

• How to do it:
  • Place one foot a few inches from a wall.
  • Keep your heel down and drive your knee toward the wall.
  • Repeat for 10 reps per side.