Why Mobility Matters

Mobility refers to the ability of your joints and muscles to move through their full range of motion without restriction. According to Harvard Health, loss of mobility affects one-third to one-half of those age 65 and older. Statistics also indicate that close to 14% of American adults have some kind of mobility issue that impacts their ability to safely walk and climb stairs.

While flexibility is often associated with mobility, the two aren’t the same. Flexibility focuses solely on the ability to stretch your muscles, while mobility includes the strength and control required to move your joints through their range of motion.

For example, you may have flexible hamstrings that allow you to touch your toes, but if you lack mobility, you might struggle with movements like squatting or lunging because your hips, knees, or ankles can’t move freely. In other words, mobility is a combination of flexibility, strength, and coordination that allows you to move your body easily and efficiently.

Stretching helps improve the flexibility of your muscles and tendons, allowing your joints to move through a wider range of motion. There are two main types of stretching to incorporate into your routine:

• Static Stretching: Involves holding a stretch for 20-30 seconds without movement. This type of stretching is great for increasing flexibility and can be done after workouts or during the day when you feel tight.
• Dynamic Stretching: Involves controlled, active movements that help prepare your body for physical activity. Examples include leg swings, arm circles, or lunges with a twist. This type of stretching is especially useful before workouts to warm up your muscles.

Women’s Health’s list of the 10 Best Mobility Exercises To Improve Range of Motion offers video examples and instructions for each stretch that, when combined, can provide a complete mobility-focused stretching routine.

Foam rolling, or self-myofascial release, helps to release tension in your muscles and connective tissues, improving circulation and allowing your muscles to move more freely. It’s an effective way to prepare your body for movement or to recover after exercise.

• How to Use It: Roll slowly over tight areas like your calves, quads, hamstrings, and upper back. When you find a tender spot, hold pressure there for 30-60 seconds until the muscle relaxes.

Yoga and Pilates are excellent for improving both flexibility and strength, which are key components of mobility. Yoga focuses on balance, stretching, and mindfulness, while Pilates emphasizes core strength and control. Both practices help improve joint function and overall mobility.

• Yoga for Mobility: Try poses like Downward Dog, Pigeon Pose, and Child’s Pose to increase flexibility in tight areas like the hips, shoulders, and spine.
• Pilates for Mobility: Incorporate movements like the Roll-Up and Spine Stretch to enhance your core strength and flexibility.

Strength training, when done correctly, can significantly improve your mobility. Exercises like squats, lunges, and presses should be performed with a focus on achieving a full range of motion, which not only strengthens your muscles but also improves joint flexibility.

• Deep Squats: By lowering yourself into a deep squat, you stretch and strengthen the muscles around your hips, knees, and ankles, which improves your mobility over time.
• Overhead Presses: Proper form during overhead presses encourages better shoulder mobility and thoracic spine flexibility.

Active mobility exercises focus on controlled, purposeful movements that increase your range of motion while building strength. These exercises are great for warming up before physical activity or as part of your daily routine.

• Hip Circles: Stand on one leg and slowly move your opposite leg in circular motions to loosen your hips.
• Thoracic Rotations: While sitting or standing, gently rotate your upper body from side to side to improve mobility in your thoracic spine.

The key to improving mobility is consistency. Like any fitness goal, progress takes time and effort. Set aside a few minutes each day to focus on mobility exercises—whether it’s stretching in the morning, foam rolling after a workout, or incorporating yoga into your weekly routine. The more regularly you work on your mobility, the better your results will be.