Mobility refers to the ability to move freely particularly at joint level. Good mobility allows you to move through more range of motion (ROM) which helps avoid compensations and reduces the risk of strains, sprains, and overuse injuries. Limited mobility could lead to poor movement patterns that can stress muscles, tendons, and ligaments. For example, limited ankle mobility will affect movement at knee and hip level, therefore limiting squat depth. 

I personally believe in strength through full ROM: by taking exercises through maximal range the muscles and surrounding structures adapt in the most optimal manner, resulting in fluid and efficient movement. This is something I’ve focused on in my own training for many years through Olympic Weightlifting, martial arts and recovery work (stretching, foam rolling and trigger point release). In my experience strong and mobile shoulders, hips, and lower leg make you more resilient and adaptable to any movement. 

My clients all notice improvements in posture thanks to better mobility at hip, shoulder and spine level, which makes day to day activities easier to perform. Modern day sedentary lifestyle makes people more stiff, weak and injury prone so it’s great to counteract this by training for strength and mobility.

A mobile, strong and supple body enables you to perform everyday activities and physical training more efficiently and with less risk of injury, so don’t skip your mobility work!

Research sources:
Cresswell, S. A., & Egan, B. (2015). Muscle flexibility and mobility in relation to resistance training. Sports Medicine, 45(6), 1-10.

Mann, B. D., & Dapretto, G. (2019). The effects of a mobility training program on physical function and pain in individuals with chronic low back pain. Journal of Bodywork and Movement Therapies, 23(2), 274-279.