Mobility refers to the ability to actively move a joint through its full available range of motion, requiring muscular control and strength throughout the movement. This differs from flexibility, which describes the passive range of motion—the distance a joint can be moved with an external force without muscular effort. Functional mobility allows a person to access deep ranges, such as a full squat, using their own muscle power, which is both protective and performance-enhancing. Improving this active control and expanding the usable range of motion requires utilizing four distinct training modalities.
Dynamic Movement Drills
Dynamic movement drills involve continuous, controlled motion that prepares the body for physical activity by moving a joint through an increasing range of motion. These drills raise the temperature of the muscles and surrounding tissues, which decreases stiffness and improves pliability. This process also signals the nervous system, improving communication between the brain and the muscles used during the upcoming workout.
These active warm-up movements are typically performed before exercise and should mimic the motions of the activity that follows. Examples include controlled leg swings, arm circles, or torso twists to mobilize the spine. Starting with a small range of motion and gradually increasing the distance primes the body to move efficiently and safely. Unlike ballistic stretching, dynamic drills must remain controlled throughout the entire movement.
Static Flexibility Training
Static flexibility training involves holding a stretched position for an extended duration to passively lengthen muscle fibers and connective tissues. This method is most effective when performed after a workout or during a dedicated recovery session, as the muscles are already warm and pliable. Holding a stretch for 30 to 60 seconds is often used to promote long-term changes in muscle length.
The goal of this training is to increase the body’s tolerance to the stretch sensation, improving the overall passive range of motion. Common examples include a held hamstring stretch or a triceps stretch, where an external force maintains the position. Since static stretching immediately before intense activity may temporarily reduce muscle power, it is typically reserved for the cool-down phase.
Loaded Strength and Control
For mobility to be functional, the joint must be able to control the range of motion acquired through other methods. This training involves actively contracting the muscles to stabilize the joint while it is at its end range, often using light load or resistance. This demonstrates strength within the deep, stretched position.
Exercises like controlled articular rotations (CARs) or deep squats held under tension strengthen the connective tissues, making the joint more resilient in its most extended positions. This training focuses on the active range of motion, requiring muscles to produce force at their shortest and longest lengths. Strengthening the end range builds a protective mechanism that reduces the risk of injury when the joint is pushed to its limit, effectively turning passive flexibility into usable, active mobility.
Self-Myofascial Release Techniques
Self-myofascial release (SMR) techniques use tools like foam rollers, lacrosse balls, or massage sticks to apply pressure to the fascia. The application of sustained pressure aims to reduce tension and address localized restrictions or “knots” within the soft tissue. This process promotes blood flow and helps restore tissue elasticity and pliability.
SMR is a preparatory method that improves tissue quality before engaging in other forms of movement training. By decreasing tissue stiffness, SMR can immediately improve the range of motion available for active and static stretching. This allows the joint to move more freely so that subsequent movement and strength work can be more effective.