What Physical Therapists Want You to Know About Mobility Exercises

There are stretches for flexibility and then there are their lesser-discussed counterparts: mobility exercises. Just like we need our joints and muscles to be loose and pain-free for good-quality movement, our joints also need agility and endurance, especially areas like hips, ankles, and shoulders.

Meet the experts: Blake Brightwell, C.S.C.S., a private sector coaching and training program manager with the National Strength and Conditioning Association (NSCA); Andy Fata-Chan, P.T., D.P.T., a physical therapist and fitness coach at Moment Physical Therapy & Performance; and Michael Masi, D.P.T., C.P.T., a sports doctor at Masi Fitness

“Mobility, simply put, is the active range of motion within a given joint,” or how far a joint can move under the power of your own muscles, explains Blake Brightwell, C.S.C.S., a private sector coaching and training program manager with the National Strength and Conditioning Association (NSCA). “Unlike flexibility, which is the passive range of motion of a joint, mobility emphasizes active control and stability,” he adds. Put differently, mobility training focuses on muscle contraction and movement, explains Andy Fata-Chan, P.T., D.P.T., a physical therapist and fitness coach at Moment Physical Therapy & Performance.

Benefits of mobility exercises

As the name indicates, mobility training helps you remain mobile—which is essential to quality of life. It keeps your joints strong for regular daily tasks like squatting to the toilet, picking up groceries, or walking up and down stairs.

Mobility “helps maintain joint and muscle health by helping you train through a full range of motion,” explains Fata-Chan. In other words, it keeps you from overextending and causing injuries because it helps distribute motion-activated stress across a wider array of tissue, he adds. “Mobility training can also improve your performance, balance, and coordination by allowing you to access certain positions easier,” he concludes.

Mobility exercises

Below, Brightwell, Fata-Chan, and Michael Masi, D.P.T., C.P.T., a sports doctor at Masi Fitness share the best mobility exercises for beginners and pros, that you can do at home.

World’s greatest stretch

1. Step your left foot forward into a deep lunge.

2. Place your right hand on the ground and rotate your left elbow down towards the ground inside your left leg. Then reach the left arm upward.

3. Hold each of those positions then step the right foot forward to return to standing. Switch legs, and repeat.

90/90 hip transitions

1. Sit on the ground with one leg forward and one leg back making a 90-degree angle with both legs.

2. Slowly transition the back leg forward while moving the front leg back, maintaining an upright position with your back.

3. You can also lean back slightly as you slowly improve your hip mobility.

Kneeling thoracic rotation

1. From a tall kneeling position, place both hands behind your head.

2. Keep your hips still and rotate your upper body (thoracic spine) to the left, then to the right.

3. You can perform this while sitting as well.

Goblet squat

1. Hold a book, milk jug, or other moderately heavy object even with your chest.

2. Slowly lower your hips to a point with no pain.

3. Hold the position for five to 10 seconds, then ascend from the squat.

Active straight leg raise

1. Lay on your back with your legs straight.

2. Actively lift one leg off the ground and lower it.

3. Focus on getting into a little bit more range with each repetition to improve hamstring mobility.

4. Switch legs.

Cat-cows

1. Get onto all fours with your wrist below your shoulders and your knees below your hips.

2. Slowly extend your spine from the lower back all the way up to your neck then reverse it into flexion.

3. Focus on moving into a little bit more range with each repetition to improve spinal mobility.

Door stretch

1. Standing tall, place your forearms on either side of a door frame with elbows even with, or lower than, your shoulders.

2. Take a half step through the door frame, and press with gentle pressure on your forearms.

3. Hold for 5 seconds, then relax.
   

Thread the needle

1. Start on all fours on the ground.

2. Take your left hand and thread your arm underneath your right side, reaching as far as you can.

3. Hold, breathe, and repeat. Switch sides.

Wall angels

1. Stand with your back up against the wall with your arms up and hands by your ears.

2. Actively reach up towards the ceiling and bring the arms back to a resting position to mimic making an angel on the wall.

3. Repeat to improve shoulder mobility.

Mobility training vs. stretching

The main difference between mobility and flexibility or stretching is that “mobility is active, while flexibility is passive,” explains Fata-Chan. “Mobility is focused on actively controlling a joint or muscle through a full range of motion, whereas flexibility focuses more on relaxation and easing into a stretch.” Mobility training is more dynamic (meaning movement-related) whereas flexibility training is more static, he adds.

Mobility training and aging

Forget the anti-aging creams—mobility training is what will keep you young. “Mobility training can help improve muscle, joint, ligament, and cartilage health,” explains Fata-Chan. “It can also help you be independent as you age,” he adds, as it works on the ability to squat, lunge, and reach overhead, and improves balance and stability, which reduces fall risk. Related, mobility can help stave away arthritis, Brightwell adds, because it prevents excessive friction as a result of limited motion from plaguing joints.

Aside from joint health, mobility training boasts other benefits including improved circulation, mental health, and more, Fata-Chan adds. So there’s no harm in adding a few intentional moves to your daily routine.

If you’re concerned about performing any of these moves, check with your healthcare provider or a physical therapist before adding any to your routine.

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