How do you add mobility to your workout?

1 Assess your mobility

Before you start any mobility exercises, you need to know your current level of mobility and identify any areas that need more attention. You can do a simple self-assessment by performing some basic movements, such as squats, lunges, overhead presses, and rotations, and noticing how you feel. Do you have any pain, stiffness, or limitations in your range of motion? Do you feel balanced and stable, or do you wobble and compensate? These are signs that you need to work on your mobility in those areas.

2 Warm up properly

A good warm-up is crucial for preparing your body for functional training and preventing injuries. It should include dynamic stretches, which are movements that gradually increase your range of motion and activate your muscles and joints. Examples of dynamic stretches are leg swings, arm circles, hip circles, and torso twists. You can also add some mobility drills, such as inchworms, spiderman lunges, and scapular push-ups, which target specific areas of mobility and stability. Aim for 10 to 15 minutes of warm-up before your workout.

3 Incorporate mobility exercises

You don't have to wait until the end of your workout to do mobility exercises. You can incorporate them into your functional training routine as part of your main workout or as a finisher. For example, you can pair a strength exercise with a mobility exercise that works the same or opposite muscle group, such as squats and hamstring stretches, or rows and chest openers. You can also do a circuit of mobility exercises, such as yoga poses, animal movements, or foam rolling, to improve your flexibility and recovery.

4 Vary your movements

One of the benefits of functional training is that it allows you to train your body in different planes of motion and directions, which improves your mobility and coordination. However, if you always do the same exercises, you may create imbalances and miss out on some aspects of mobility. Therefore, you should vary your movements and try new exercises that challenge your mobility in different ways. For example, you can switch from bilateral to unilateral exercises, such as single-leg squats or single-arm presses, or from linear to lateral or rotational exercises, such as side lunges or wood chops.

5 Rest and recover

Mobility is not only about what you do during your workout, but also what you do after it. Rest and recovery are essential for maintaining and improving your mobility, as they allow your muscles and joints to heal and adapt. You should take at least one day off per week from intense functional training and do some low-impact activities, such as walking, swimming, or cycling, to keep your blood flow and mobility. You should also do some static stretches, which are held for longer periods of time and help relax your muscles and increase your range of motion. Examples of static stretches are hamstring stretches, quad stretches, and shoulder stretches. You can also use massage tools, such as foam rollers, balls, or sticks, to release any knots or tightness in your muscles and fascia.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?