Top 8 Benefits of Mobility Training

In simple terms, mobility is your body’s ability to move freely and easily. Mobility is impaired when something disrupts this process, and mobility issues can range from needing assistance to change positions to requiring a mobility device such as a wheelchair. Read on to discover the benefits of mobility training, how often you should do it, and examples of mobility training exercises.

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

What is mobility training, and why is it important?

The human body is a marvelous and complex work of engineering. Physical mobility requires the interplay of several factors: sufficient energy and muscle strength, skeletal stability, joint function, and neuromuscular synchronization. 

So, what is mobility training, then? At its simplest, it’s training to assist your body to move easily, freely, and fluidly. It includes any exercise that enhances the way you move – from dynamic stretching to agility training and myofascial release to yoga. 

You may already be doing some mobility exercises without knowing that these fall under mobility training with moves such as planks and bridges or the child’s pose in yoga.

Why is mobility training important? Well, modern life may have provided us with many conveniences, but it has largely eliminated physical labor and activities. The human body is meant to move and thrives on it. The symptoms of ill health, such as pain and stiffness, are often the offshoot of not moving enough. They can affect people of all ages, not only older adults.

Mobility can improve tasks of everyday living, help you avoid injuries, and impact how well you perform in athletic pursuits such as games and sports.

At the outset, it seems mobility is synonymous with stretching. However, flexibility and mobility are two different but interrelated health attributes. 

Flexibility mainly concerns the muscles, tendons, and ligaments and their ability to lengthen and stretch. On the other hand, mobility primarily focuses on the range of motion of your joints and their surrounding muscles. In essence, flexibility is a component of mobility, and both are important for optimal movement and independent living.

What are the top 8 benefits of mobility training?

1. Enhanced range of motion

The most obvious benefit of mobility training is improved range of motion. Are you doing strength training or working out intensely? Then, mobility training can help ease the stiffness and soreness that results from your exercise or sports sessions.

However, the benefits of mobility training continue beyond there. Here are the other advantages of adding mobility training to your workouts:

2. Improved performance in sports and other physical activities

Boosting your mobility can help enhance your athletic performance in sports and games.

3. Boost in functional movement

Training to improve your mobility also carries over its benefits to how you move about in doing tasks of daily living.  Mobility training can help you achieve better functional fitness and assist you in natural movement during everyday life.

(Check out MovNat for excellent functional fitness and natural movement programs).

4. May help with stability and balance

Mobility training that trains one side of the body at a time can assist in enhancing your balance and preventing falls.

5. Mobility training helps prevent injury and ward off aches and pains

his type of training can keep your body agile and avoid backaches, knee pain, and other health problems.

6. Mobility training adds variety to your exercise session

Variety can help keep you motivated. Mobility training can also serve as a warm-up for your main workout. 

7. Gives your body a breather

Using mobility training as low-intensity training to alternate with high-intensity exercise can provide your body a break to heal and recover.

8. Offers a calming, de-stressing effect

Mobility training can also help calm you down and release stress.

Now that you know the top benefits of mobility training, let’s dive into some excellent mobility training exercises.

How often should you do mobility training?

There are no specific guidelines on the frequency of mobility training, but the current prevailing thinking is that the more you do it, the more you can benefit. As with anything, practicing moderation is the key to deriving optimal benefits while avoiding injury. Having said that, consistent practice is also essential.

What are examples of excellent mobility training exercises?

Including mobility training moves targeting the body’s major muscle groups and joints is a good strategy. Another strategy is to divide the body into upper and lower portions, then incorporate exercises for spinal mobility in the mix. 

Important note: it’s always wise to consult an Accredited Health Professional, such as an Exercise Physiologist (EP), before beginning an exercise regimen. Doing so can help you avoid injuries and get the most out of your training. 

Upper Body Mobility Exercises

Cross-arm stretches

These target the shoulders, specifically the rotator cuff.

• Stand upright with your feet comfortably apart
• Bring up your right arm to a little lower than shoulder height
• Put your left hand on your right elbow, then use your left hand to pull your right arm across your body
• Hold for 15-30 seconds
• Repeat for the other side

Chest and shoulder stretch

These moves stretch the pecs and delts and facilitate the movement of these two crucial upper body parts.

• Stand tall or sit up straight. Alternatively, lean against a wall for support. A wall helps maintain alignment.
• Perform a dorsal glide by gently moving your head backward in alignment with your body.
• Raise both arms with palms forward. Bend your elbows and keep them facing outward. You should have a 90-degree bend at the elbows and shoulders. This is your start position.
• Lower your arms (allowing your elbows to bend further) while squeezing your shoulder blades down and back.
• Throughout the exercise, ensure your elbows stay back and your hands remain elevated. If using a wall, keep your arms and hands against it.
• You’ll feel your shoulder blades sliding down and together, experiencing a stretch across your chest and the front of your shoulders.
• Hold this position for approximately 6 seconds.
• Relax for up to 10 seconds.
• Repeat the entire sequence 8 to 12 times for a comprehensive shoulder and chest stretch.

There are slight variations available for this exercise. See the wall angels exercise for a tight upper back below. It’s a similar exercise but involves continuous movement rather than a held stretch.

Another version is the w-wall slide variation below, which involves a little more range of motion.

Arm and shoulder circles

These are pretty straightforward moves that train your delts and arms to be more mobile.

• Start by standing upright with your feet comfortably apart

• Circle your right arm 8-10 times in a forward position while relaxing your left arm and without shifting your hips
• Switch sides, then repeat 1-2 times.

[Check out the video below for a dynamic stretch routine, including arm circles and other exercises, which you could use as part of a mobility workout].

Spinal mobility exercises

Cat-cow stretch

Called Chakravakasana in yoga, this move stretches the spine as you move from rounding your back through flexion and then arching it by doing extensions. The cat-cow stretch is excellent in helping you achieve better balance and posture.

• Start on all fours on a mat, your wrists aligned to your shoulders and knees aligned with your hips. Begin with a straight back and long neck, looking down and out.
• Inhale and tilt your pelvis back with your tailbone sticking up.
• Drop your belly down and draw your navel inwards while gazing up toward the ceiling. This is the cow pose.
• Exhale and tilt your pelvis forward, tucking your tailbone and rounding your back. Draw your navel in while dropping your head. This is the cat pose.
• Repeat for 5-10 breaths before returning to the neutral position.

Lying or supine lower body rotation

This move is done lying down and is meant to be done with deliberate slowness for optimal results.

• Lie on the floor on your side, knees bent at 90 degrees, your arms out in front with palms facing each other.
• Slide the top hand over the bottom arm toward your chest and across your shoulder, letting your trunk rotate. Extend your arms from the shoulder, using your fingers to reach out.
• Turn your head to gaze down at the arm while keeping your hips and pelvis pointing forward.
• Reverse the movement, sliding the palm of your top hand beyond your bottom hand.
• Focus on the movement and repeat slowly 6-8 times before rolling over.
• Repeat for the opposite side. 

For further reading on spine health, check out these holistic approaches to better spine health and these ergonomic tips for a healthier spine.

Lower body mobility exercises

Kneeling hip flexor stretch

This move stretches the front of the hips, which can become very tight if you spend a lot of time sitting.

• Start in a kneeling position. Keep your left knee on the floor under your left hip, then move your right foot forward in a lunge, keeping your right foot in front of your right hip.
• Engage your abs, tuck your pelvis under, and bend your right knee to stretch into the left hip flexor while putting your hands on your right thigh. 
• Hold for 30 seconds. 
• Repeat 3-5 times. 
• Do the same for the other side.

Squat and forward fold

This move targets the lower back, hamstrings, and ankles, another set of muscles and joints that can become very tight due to sitting too much.

• Stand with feet hip-width apart, hands overhead.
• Squat down, placing hands on the floor.
• Keep the body as upright as possible while keeping heels in contact with the ground (frog position). Hips are lower than shoulders; the chest is up.
• Extend knees for a hamstring stretch (similar to a forward fold). Hands remain on the floor or shins.
• Return to the squat position.
• Stand up again, raising arms overhead.

Check out the video below for a slight variation on this stretch without the stand-up in between.

For variety or as an alternative to mobility exercises like these, you can also practice yoga or Pilates. Yoga mixes meditation and calming techniques with physical movement. On the other hand, Pilates combines repetitive motion with breathing techniques. Both are excellent ways to improve your mobility, balance, and coordination.

Trigger point therapy, or myofascial release, is another helpful approach for improving mobility. You can use tools such as a trigger point ball or massage gun as part of your mobility training plan. Another alternative for improving mobility is voodoo floss.

Is mobility training a fad?

Mobility training is all the rage at the moment. But the truth is, this type of training has been around for a long time. In a way, the attention it’s now getting is good, as it’s finally awarded the importance it rightfully deserves. 

Mobility training is an essential component of working out for good health and well-being alongside endurance, strength, and flexibility training. As such, it should be given equal attention.

Whether you’re just starting and do not know how and where to begin, you’re a long-time exerciser, or have experienced an injury, it pays to consult an accredited exercise physiologist (EP) for advice. A good EP will assess your health condition first and then customize a program suited to your needs and goals. Your EP will also incorporate mobility training into your regimen to keep you moving and functioning well. 

Being able to move better is essential to a more active life regardless of your age or health condition. It’s a fact that is even more relevant today with the large number of people who don’t meet the minimum guidelines for physical activity and exercise. So, if you’re not yet doing mobility training, today is an excellent time to begin enjoying a more independent and better quality of life.

If you’re keen on increasing mobility, consider your choice of footwear. Check out this article about the benefits of barefoot shoes to gain a better understanding of how they can help you work toward your mobility goals.

Plus, check out MovNat for incredible mobility training courses, workshops, and certifications.

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page].