How to Improve Mobility

Improving mobility is a simple process often over-complicated by the masses on social media.

Improving mobility does not need to be fancy, and it does not need to include all kinds of weird, pseudo-sexual, low-effort positions and motions.

Here’s the simple process I follow when trying to improve someone’s mobility:

1. Identify what motion (joint action) you’re trying to make more mobile.

2. Perform the joint action without any “added” load first.

   • It is important to identify the joint's initial comfortable ranges and the structural limitations unique to each individual.

3. Choose a resistance direction to apply to the bones involved in the motion.

4. Perform the motion with added resistance, progressively adding more when appropriate.

   • Ensure appropriate anchoring (external stability) of relevant bones to isolate them for the joint action you’re trying to improve their strength.

That’s it. Again, it doesn’t need to be complicated.

The best part? You can integrate these concepts into your exercises to strengthen and grow muscle without adding unnecessary movements that waste time.

Want to improve ankle mobility? Perform seated calf raises under control.

Want to improve overhead mobility? Perform pull-downs at progressively higher angles.

The list goes on.

Improving mobility is improving contraction. Watch the magic happen when you focus on improving contraction rather than attempting to stretch and foam-roll your way to success.