Mobility—it’s a buzzword that seems to pop up every time you hear a fitness trainer, physio, or health expert talk about wellness. But what is it, really? And why should you care? Let’s break it down: mobility is the ability of a joint to move actively through its full range of motion. In simpler terms, it’s the freedom your body has to move without restriction.
Now, mobility often gets overshadowed by more glamorous fitness goals like strength or endurance, but in reality, it’s the unsung hero of injury prevention, longevity, and, most importantly, living a more comfortable, active life. So, whether you’re an athlete or just someone who wants to feel good in their own skin, improving mobility should be top of your to-do list.
Ready to dive in? Let’s explore why mobility is so crucial and break down the four key ways you can improve it.
Why Is Mobility Important?
Injury Prevention
Ever tried to do a workout and felt a tugging, sharp pain, or tightness that just wouldn’t let you go any further? That, my friend, is a lack of mobility speaking to you. When your joints and muscles don’t have the capacity to move through their full range of motion, they become stiff and prone to injury. Think of it like a rusty door hinge—it may work for a while, but eventually, something’s going to give, and it won’t be pretty.
By improving your mobility, you give your body the tools it needs to move freely without being compromised. In simple terms, you become less likely to pull a muscle, strain a tendon, or injure yourself doing day-to-day tasks. The more mobile you are, the better your body can handle the challenges of movement.
Better Quality of Life
Let’s face it: no one wants to struggle with the simple things in life, like bending down to tie your shoelaces, reaching for something on a high shelf, or even getting up off the sofa. As we age, our mobility naturally decreases unless we actively work on it. Poor mobility can eventually affect your independence and lead to chronic pain, stiff joints, and discomfort in everyday activities.
On the flip side, a mobile body lets you live life to the fullest. You’ll move with ease, maintain good posture, and be able to enjoy hobbies and activities without feeling like your body is betraying you. Good mobility is synonymous with a high quality of life, plain and simple.
How To Improve Your Mobility
Now that you know why mobility is so important, let’s get into the practical bit—how can you actively improve it? Here are four surefire ways to make your body more mobile, one stretch and squat at a time.
1. Complete Exercises to Their Full Range of Motion
If you’re lifting weights or doing bodyweight exercises but cutting corners by not going through the full range of motion (ROM), you’re doing your body a disservice. Full ROM means taking your joints and muscles through their complete length of movement, allowing them to stretch and strengthen at all angles.
For example, when squatting, don’t stop at a shallow bend—drop it low! By squatting deeper, you engage more muscle fibres and strengthen them through their full capacity. Similarly, if you’re doing shoulder presses, make sure you’re extending fully overhead rather than stopping short. The key here is control. You want to move through the full range, not rush through it.
Over time, consistently completing exercises through their full ROM will improve your flexibility, joint strength, and, of course, mobility.
2. Be Regularly Active (Reduced Sedentary Lifestyle)
We’ve all heard that sitting is the new smoking, and while that might sound a bit extreme, there’s no denying that a sedentary lifestyle can wreak havoc on your mobility. Sitting for extended periods tightens your hip flexors, weakens your glutes, and can even mess with your posture, leading to all sorts of aches and pains.
The solution? Move more, sit less. This doesn’t mean you need to hit the gym for two hours every day, but it does mean incorporating more movement into your daily routine. Take breaks to stretch during the day, walk around the office, or get off a stop early on your commute to work. Little things add up.
The more regularly you’re moving your body, the better your joints will perform, and the less likely you’ll be to feel stiff and restricted. So, let’s get those steps in, eh?
3. Live a Mobile Lifestyle (Squat Low Often)
You may be thinking, “Squat low, how is this a lifestyle?” But hear me out. Modern living has made us comfortable in all the wrong ways. We sit in high chairs, lean back on soft sofas, and avoid using our bodies the way they were meant to be used. Take a look at indigenous cultures or countries where squatting is a common resting position—people there have excellent mobility well into old age.
Incorporate low squatting into your daily routine. Need to pick something up? Squat. Playing with kids or pets? Squat. Taking a break? Yep, you guessed it—squat. This will help loosen up those hips, knees, and ankles while strengthening your legs.
By embracing a mobile lifestyle, you’ll naturally find yourself becoming more flexible and resilient over time.
4. Use PNF Stretching (Proprioceptive Neuromuscular Facilitation)
Now, if you’re looking to level up your mobility game, it’s time to talk PNF stretching. It’s a mouthful, I know, but the concept is simple. PNF (Proprioceptive Neuromuscular Facilitation) stretching involves both stretching and contracting the muscle to improve its length and flexibility. Sounds fancy, but it’s highly effective for improving mobility in a short amount of time.
Here’s how it works: you stretch a muscle as far as you comfortably can, then contract it (push or pull against resistance) for about 5–10 seconds, relax, and then stretch again. You’ll notice that after contracting the muscle, you can stretch even further than before.
Incorporating PNF stretching into your routine will unlock greater flexibility, range of motion, and overall mobility. It’s particularly useful for targeting those stubborn, tight areas like the hamstrings, shoulders, or hips that don’t respond as well to regular static stretching.
The beauty of PNF stretching is that it doesn't take a lot of time, but it provides substantial gains in flexibility and joint mobility, making it a great addition to your weekly routine. You can do it with a partner or use a resistance band to help intensify the stretch. Start incorporating PNF stretches into your warm-ups or cool-downs a couple of times a week, and you’ll start feeling the benefits in no time.
The Power of Mobility: A Quick Summary
Mobility is more than just a buzzword; it's a key component of long-term health, injury prevention, and enjoying a high quality of life. Without it, we’re setting ourselves up for stiffness, discomfort, and even injury down the road. With it, we unlock the freedom to move with ease, maintain good posture, and live a life unburdened by pain and restriction.
To recap:
Complete exercises to their full range of motion – Strengthen your muscles and joints by moving them through their entire potential. No half measures here!
Be regularly active – Cut down on sedentary time by weaving more movement into your daily life. Little bursts of activity make a big difference over time.
Live a mobile lifestyle – Squat low often, embrace natural movement patterns, and get your body moving in ways it’s designed to move. A mobile lifestyle equals a mobile body.
Use PNF stretching – Take your flexibility to the next level with this highly effective technique. It’s quick, simple, and works wonders.
Now, here's the thing: improving your mobility doesn’t have to be some intense, grueling challenge. In fact, it should feel good. Listen to your body, stay consistent, and enjoy the process. The benefits of mobility extend beyond the gym—it’s about moving well, living well, and thriving in whatever you do.
Whether you’re looking to boost performance, avoid injury, or just want to keep moving comfortably for years to come, these strategies will help you achieve a more mobile, flexible, and active body. The best part? It’s never too late to start. So, what are you waiting for? Let’s get moving and unlock the potential of your body today!
And there you have it—the ultimate guide to increasing mobility. If you’re ready to live with less pain, more movement, and a whole lot more freedom, start implementing these tips today. Your body will thank you, and trust me, future-you will be giving present-you a standing ovation (without any creaky knees). Cheers to a mobile, vibrant life!
Josh Parkin
Co-founder of The RDA System
Join The RDA System today and get full access to over 20 programs and multiple resources on how to become the strongest version of YOU!
Comments