Mobility Stretching Exercises

Mobility Stretching Exercises

Decrease Pain and Improve Performance

Mobility work, flexibility training, and stretching exercises are NOT fun! We all know this. It is boring, time-consuming and most of all PAINFUL!

However, making sure that your joints have enough mobility to feel good and perform well is vital for your strength. Just by taking a few minutes after each workout to help improve your flexibility with a few stretching exercises, can make a big difference!

A healthy joint/muscle must be both strong and flexible. If there is too much strength without flexibility then there is a higher potential for ligament, muscle, and joint tears. If there is too much flexibility without enough strength then the joint is unstable and has a higher potential for dislocation. Therefore, to maintain a high level of performance there must be strength and flexibility throughout the body.

Here is how Mobility should fit into your workouts:


The mobility before a training session is utilized to improve positioning and better prepare the muscles to perform at their highest level, through activation techniques.

However, if you have specific muscles that prevent you from getting into the proper position needed for optimal performance, then these muscles should be fully mobilized both before and after training with active stretching and massaging techniques.


The time spent after a training session to mobilize should focus on, but not be limited too, the muscles used during the session just completed. If a joint or muscle has proper alignment and range of motion then do not focus on it. Focus on mobilizing short and tight muscles to better improve range of motion.

Each post-training mobility technique should be utilized for a minimum of 2 minutes on each muscle to create lasting change.

Rest Days

Mobility can also be replaced by yoga or any other activity that improves your body’s ability to move as intended without pain, such as rolling out soft tissues. It is most optimal to mobilize right after a training session but it can also be done on non-training days.

Learn more about Foam Rolling here!

The goal is to get at least 30-40 minutes of mobilization done weekly to enhance your recovery and performance. That is just 10 minutes 3-4 times per week.

Check below for all of our Mobility Exercises!

How To Mobilize Properly

Mobility in the Mathias Method is utilized to increase joint range of motion through self-myofascial release techniques and active stretching.

No mobility technique is meant to be static, or passive. For each movement find tension and work through it by utilizing controlled movements, moving in and out of tension and contract-relax techniques.

When moving into tight positions, do so slowly and hold the tight position for 2 seconds before moving slightly back out.

For contract-relax techniques, contract the muscle being stretched or the opposing muscles for approximately 5 seconds before relaxing deeper for 10 seconds.

Always maintain safe joint positions and a safe environment. If you feel numbness, burning or tingling then stop and reset or move to a less intense exercise.

Mobilize at least 2 minutes for each exercise to gain lasting change. Mobilize after each training session while your body is still warm for the greatest effects.

Joint Mobility Exercises

Ankle Mobility

Knee Mobility

Hip Mobility

Shoulder Mobility

Elbow Mobility

Wrist Mobility

Spine Mobility


strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Strength Training Exercises

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