Based on expert advice from strength, conditioning, and durability coach Cristian Plascencia, BS, CSCS.

Often overlooked but immensely essential, mobility training is the cornerstone of fitness. It helps people move better, prevent injury, and maximize every lift and stretch.

Those who believe mobility is all about yoga and stretching may be looking at it through the wrong lens. It strengthens your joints so that you can squat deep, press without pain, and lift like Robby Robinson at 80. Here's how.

How should bodybuilders approach mobility training?

If you want to improve your mobility, then keep in mind these dos and don'ts.

Dos of mobility training:

1. Use different exercise tools, as different tools work on different parts of the body.
2. Include it in your workout routine. Self-Myofascial Release (SMR) should be included in your training to improve Range of Motion (ROM).
3. Apply enough pressure to stress the muscles, but don't overdo it.
4. Take your time with SMR, no need to rush through it.
5. Include every region of your body besides the problem areas.
6. Be in a position that releases knots and tension from your body, especially while using a foam roller.
7. Target soft tissues, not bones.
8. Remember to hydrate yourself and eat a healthy diet.

Don'ts of mobility training:

1. Don't take it lightly. Your workout won't be effective if your joints aren't stretched and mobilized.
2. Years of compensation won't go away with just one session, so be patient and watch yourself progress gradually.
3. Don't be shy to try body movements. Move your joints to test their range of motion, but pull back if something hurts.
4. There is a wide range of mobility exercises, but that doesn't mean you need to do each one. Choose the ones that suit you.
5. Try new exercises every one and include the ones that help you the most.

Benefits and types of mobility exercises

Benefits:

1. Muscles activate with a wide range of motions.
2. Reduces muscle soreness and boosts recovery.
3. Smart stretching helps prevent injury.
4. Helps build mind-muscle connection.
5. Helps improve posture and symmetry.

Mobility exercises to try out:

1. Tricep lats stretch
2. Upper body hang
3. Quads hip stretch
4. Elevated quad stretch
5. Easy hangman
6. Standing toe taps
7. Jumping jacks
8. Butt kicks
9. Hip circles
10. Shoulder stretches

So are you planning to give any of these mobility exercises a try? Tell us in the comments.

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Written by

Ruwa Javed

Edited by

Sagnik Bagchi