“Mobility” is becoming one of those overused, misused, and misunderstood words in the fitness industry. There are programs that promote a mobility WOD; and trainers find “mobility” work to be the cure for all that ails you. Mobility training is what I put under the umbrella of “opportunity cost”. In other words, many exercisers are putting too much time into it at the expense of other training.
Dr. Mike Israetel (Temple University; Renaissance Periodization) suggests that mobility is an intersection of three abilities: the technique to execute a certain task; the flexibility to move through a full range of motion; and the strength to hold those positions with a functional ability. Thus, mobility is sport-specific, and it is not a stand-alone component of fitness. Remember, the health-related components include cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, and body composition (not mobility). So, when movement is limited, it is typically poor technique, a lack of strength, and/or a lack of flexibility.
When we say that mobility is sport-specific, it means that “any amount of that time spent becoming MORE MOBILE THAN THE SPORT DEMANDS is time you could have spent actually training (for the sport)” (Mike Israetel). If function is limited (as an athlete or nonathlete) then one should focus on correcting movement patterns (e.g., full range of motion, correct posture, etc.) and, if strength is lacking, get stronger, or, if flexibility is lacking, make time for joint-specific flexibility exercise.
Mobility issues can be corrected, but, if it ain’t broken, don’t sacrifice training what really needs work. Move through a full (necessary) range of motion when exercising. Start every workout with a brief (5-10 minutes) of dynamic movement, emphasizing the hips and shoulders. End the workout with general stretches—emphasizing areas of deficit. Foam rolling and the variety of popular compression techniques emphasized by many trainers have some benefits, but the effects are largely neurological (affecting the pain and stretch receptors in the muscle) rather than having a real effect on flexibility or fascial tissue. Moreover, any such effects are short lived, i.e., last for minutes rather than the duration of the workout. So, be wise in how these techniques are applied.
Don’t buy into the “mobility” hype. Be mobile, of course, but don’t go overboard. Do what makes you feel better and will aid recovery, but not at the expense of an effective training stimulus. Work on your limitations. Movement, itself, will improve mobility when done correctly.
Be your best today; be better tomorrow.
Carpe momento!