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Mobility sessions have gained popularity in recent years, as more people are realising the many benefits they offer for muscle growth, sports performance, and overall health. In this article, we will explore the key benefits of incorporating mobility exercises into your workout routine.

• Improved Muscle Growth

Studies have shown that incorporating mobility exercises into your workout routine can help improve muscle growth and development. By regularly performing mobility exercises, you can increase blood flow to the muscles and improve range of motion, allowing for greater muscle activation during strength-training exercises. This increased activation can lead to better gains in muscle size and strength, making mobility exercises a valuable addition to any weightlifting routine.

One study published in the Journal of Strength and Conditioning Research found that participants who performed mobility exercises prior to strength training showed significant improvements in muscle activation and growth compared to those who only performed strength training.

• Enhanced Sports Performance

Mobility exercises can also greatly enhance sports performance by improving range of motion and flexibility, reducing the risk of injury, and increasing power and speed. This can be especially important for athletes who need to maintain their performance at a high level over the course of a long season.

A study published in the International Journal of Sports Physical Therapy found that basketball players who performed mobility exercises before games saw significant improvements in their performance, including increased speed, agility, and jumping ability.

• Improved General Health

In addition to the benefits for muscle growth and sports performance, incorporating mobility exercises into your routine can also have a positive impact on overall health. By improving flexibility and reducing the risk of injury, mobility exercises can help keep your body functioning properly and reduce the risk of chronic pain and stiffness.

A study published in the Journal of Strength and Conditioning Research found that a 12-week mobility program led to significant improvements in flexibility, balance, and coordination. Another study published in the Journal of Aging and Physical Activity found that older adults who engaged in regular mobility exercises experienced significant improvements in posture and reduced pain levels.

Practical Application:

Now that you know why you should integrate mobility into your training, it’s time to talk about how you can integrate it.

1. One approach is to dedicate a specific time slot before or after your workout for mobility work. This could be anywhere from 10-20 minutes and should focus on areas of the body that need the most attention.
2. On top of that, mobility exercises should be integrated into your warm-up or cool-down routine. This could be as simple as dynamic stretching, or movement specific mobility for the main lift you’re about to complete.
3. Additionally, you can incorporate mobility exercises into your actual workout by using them as an active rest or recovery period between sets. This allows you to maintain movement and improve mobility while still giving your body a break from intense exercise.
4. Lastly, mobility work is great before bed. It’s a good way to wind down before sleep, and can easily be added into your nighttime routine.

However you choose to do it, the key is to make sure that you are consistently working on improving your mobility. Mobility is a skill that deteriorates over time, so it’s not enough to do mobility every now and then. Just like training and nutrition, work mobility into your routine and be consistent!

🕊 We hope this helps you, and makes a difference to your training! So please share with a friend who is trying to improve their training program or share this article to your social media account for others to read.  It would mean the world to us to help someone to improve their health!

Client’s enjoy access to a selection of mobility sessions direct on your mobile coaching app or simply asked us to schedule for you!

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