Mobility training : effective training routine in 2023

Mobility training, or mobility training, is one of those training modalities that more and more athletes include in the list of essentials. Here we explain it to you in depth.


  1. What do we understand by mobility?
  2. Mobility training, flexibility and more
  3. Why is mobility so important?
  4. Mobility training and strength training

The training

When performing the classics static stretches we do not contribute much to improving our mobility or relieving joint pain. Nor is it the most effective way to become stronger and more agile. If what you are looking for is to improve these aspects of your performance, do you know what is the ideal solution? Effectively: mobility training.

What do we understand by mobility?

But what exactly is, in this context, mobility? When we talk about “mobility” we refer to the exercise of muscular strength for a achieve a controlled joint movement. Good mobility will allow us, in the long run, to cover a greater range of movements without suffering discomfort.


The mobility process in the human body consists of different steps:

  1. Brain (all movement starts in our head!)
  2. Central nervous system (the nerves)
  3. muscles
  4. joints
  5. tendons
  6. ligaments
    1. Fascia (tissue that extends throughout the body)

Static stretching exercises have traditionally been indicated for those people who tend to adopt bad postures or who suffer from certain pains. The idea of flexibility It is usually associated with the length of the muscles and the range of motion of the joints.

When we stretch, we exert a certain tension on the muscle, either by stretching or compressing it. By doing these exercises by ourselves we will only be focusing the action on a small part of the system: the muscles, leaving aside other equally important parts.

If we really want to combat joint pain, correct posture and avoid restricting certain movements, we must include all the factors involved in the movement process, and not just focus on the muscles.

Mobility training provides us with a much broader approach, with dynamic movements that involve the joints and all their components, such as tendons and ligaments.

Through regular training and repetition of exercises, the sequences of movements that we perform are stored in the brain. Mobility training combines the flexibility of stretching exercises with mastery of the motor control of our body (strength).

Why is mobility so important?

A level of poor mobility affects the whole body. If we cannot move the joints correctly, it will end up suffering the Articular cartilage, which will not receive adequate supplies and can end up drying out. All this can lead to various pains Already dysplasia.

If we count in musculoskeletal system with some point with the “closed for reforms” sign all the other factors involved in the movement process will be affected to a greater or lesser extent. The muscles end up hardening, the fascia tissue loses its elasticity and our strength, resistance, as well as coordination and balance suffer.

The body naturally seeks to avoid pain, which often leads to poor posture, thereby increasing the injury risk. In more severe cases there is even a risk of osteoarthritis. If mobility is so limited that the wear can no longer be corrected, it is necessary to resort to a artificial joint.

A mobility training, practiced on a regular basis not only reduces muscle tension and improves coordination, but also minimizes the restriction of movement in joints and ligaments. All this would favor a general improvement in our position.

Through training, the muscles and the joints that are connected to them are used to the maximum (a concept that in English is known as Full Range of Motion). The body becomes more resistant to any external stimulus and more importantly, less prone to injury.

Summary: what is mobility training for?

  1. Improve your ability to move
  2. Improve the condition of your joints
  3. Improves the sliding capacity of your connecting tissues (fascia)
  4. Expand your radius of movement
  5. Corrects and prevents poor posture
  6. Your training becomes more effective
  7. The execution of your exercises becomes cleaner and, therefore, more efficient
  8. Increase your well-being
  9. It acts as a perfect counterpoint to the tensions of everyday life

Mobility training and strength training

Mobility training or Mobility Training should be in every training plan that is worth Why? For the simple reason that mobility exercises not only improve this aspect of our performance.

Without mobility, optimal strength training cannot occur.; And without strength, there is no mobility training. Only with a minimum of force can we really control our mobility.

In fact, if your mobility is limited, you will not be able to perform strength training correctly.

If you train with full movement capacity, or what is the same, with a Full Range of Motion, you will use a greater number of muscle fiberswhich implies a more effective and efficient training.

Mobility exercises provide your strength training and your muscles with the following benefits:

    • Your muscles will be better used

In a mobility training context, you also work with the fasciathat connective tissue that runs throughout the body and holds the muscles together.

The fascia tissue fulfills several tasks. One of them is the transport of nutrients. Through mobility exercises, the fascia is worked, which greatly facilitates a correct supply of nutrients to the muscles.

More information on fascia

    • Improves strength development

The greater the range of motion of your joints, the more effective your strength training is. If you manage to carry out these exercises with a total capacity of movement, the number of fibers of the muscles that interest you You will see its effectiveness increased.

    • Muscular coordination and effectiveness of movement

Mobility exercises contribute to a better joint functioning of the muscles, that is, to a better intermuscular coordination. To put it another way, your muscular effort tends to be economized. For the same movement we use a smaller amount of energy. Ultimately, you have more strength in your workouts.

    • Correct and avoid bad posture

The muscles and joints that we do not exercise considerably reduce our ability to move. This can lead to poor posture, muscle imbalances, tension and pain.

Mobility helps you to have more body stability, or to recover it, in case you had lost it. Your body learns to move correctly, getting rid of wrong habits.

Good mobility in your joints greatly protects you from injuries and muscle imbalances.

    • Regeneration – Takes less time to recover

Many of the mobility exercises favor the degradation of metabolic products generated during training. The result: we facilitate the regeneration process, so we recover faster.

Mobility training exercises

A satisfactory mobility training involves all those factors that intervene in the capacity of movement. Through training, the muscles and joints involved work at full performance.

Specifically, we will be concentrating mainly on the joints and its mechanics, as well as in the ability to displacement of tissuesas is the case with fascia.

Some of the mobility exercises The best known include items such as balloons, foam cylinders.


    • Static stretching is not enough to improve our mobility or to avoid certain pains.
    • Each movement consists of a complex process that begins in the brain and continues through the nerves, tendons, muscles, ligaments, joints and fascia.
    • A mobility training offers a complete workout for our body.
    • Mobility exercises increase the control you have over your joints.
    • Mobility training corrects body posture and helps us avoid injuries, keeping us fit.

Video Credits:

Strength Side

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