Mobility training: improve your daily movement and joint health

   Our daily movement, from simply walking to laying down to sleep, is dependent on many factors. Joints, muscles, tendons, articulations and many other body parts are cogs in the mechanism of every day tasks that we call mobility. Mobility is essential not only for athletes, but for pretty much every person, allowing to perform all sorts of activities ranging from basic to very complex. Being able to move in a certain range of motion without pain is what mobility is about. 

Photo by Miriam Alonso from Pexels

  Maintaining muscle mass, bone density and healthy joints is vital to mobility. Issues like sedentarism, obesity, neurological disorders and other illnesses can reduce and even impair our natural mobility. Aging is also an important factor that can impact mobility, with drastic reductions in people over 65 due to age-related impairments like osteoporosis, lower energy efficiency and sarcopenia (loss of muscle mass). Inflammation related chronic illnesses like rheumatoid arthritis are also detrimental to joint and articulation health, therefore severely affecting overall mobility. 

  Though there are many external factors that can affect and reduce mobility, keeping ourselves active with adequate exercise that suits our needs is one of the best ways to minimize the natural loss of mobility due to sedentarism and aging. Repeatedly moving the joints in a determined range of motion or holding a certain position essentially is what mobility exercises are. The main difference between mobility and stretching is that the latter is based solely on elongating the muscles, while mobility is focused on joint range of motion and overall movement of the body. Muscle control is also a key factor in improving mobility, due to the important role they play in stability and movement. In summary, mobility exercises are made to protect and maintain every element in the body that's involved in the movement process.

   Flexibility, stability, coordination and range of motion are the main pillars of mobility, therefore exercises which train these abilities can also be considered as mobility training. However, unless you're very active or an athlete, the majority of people do not meet the required daily exercise quota to upkeep mobility. Staying still in a sitting position for hours during work and other activities is also detrimental to mobility, making joints stiffer and muscles underactive. Therefore, performing exercises daily that help keeping the joints active is the way to keep their healthy function. 

 

   Mobility training can come in many forms, with practices like yoga, Pilates, calisthenics and functional exercises being some of the most adequate due to their varied patterns of movement. Complementing other forms of movement with additional mobility work is also excellent to maintain your overall fitness and avoiding injury. Most specialized mobility workouts use CARs (Controlled Articular Rotations), which involve strong and controlled exercises focusing on the rotation of the joint in all planes of movement. CARs also target the muscles, activating during the movement for stabilization and depth of motion. This method is low impact and easily modifiable, making it suitable to people of all ages and fitness levels.

 

   Training mobility is not only important for your daily movement, but also can help to improve your exercise and sports performance. Having healthy joints and strong muscle engagement will improve your range of motion and makes recovery faster. So, if you're interested in complementing your training or just trying mobility workouts, here are a few great options on YouTube. For most of these workouts, the only equipment you'll need is a non slip mat and the occasional yoga block.

   Mobility by Julia Reppel 

A full body CARs routine for the entire body

  Julia's channel is one of the most popular channels specialized on mobility on YouTube for a reason. With a degree on sport sciences and a passion for many types of movement, Julia uses her scientific knowledge and experience as an athlete to create mobility workouts for all needs. Her concise editing, excellent programming and constant updates make her channel a must for everyone interested in mobility. The only downsize is that most of her workouts have no voice over, though on screen instructions are very clear and modifications are provided in every workout.

  EDR Fitness

A hip mobility routine to open your hips in just ten minutes

  EDR Fitness is another channel focused on mobility, run by trainer Michael from Canada. Fully guided mobility routines are available on the channel, no voiceover options are also there if that's your preference. With workouts for every occasion and fitness level, this channel also offers a few programs if you want to advance in your mobility journey. Weighted mobility routines are available if you want to take your training to a new level too. New videos are posted weekly so it's a great choice if you want lots of variety.

 The Limber Coach 

A creative routine with modifications for all levels

  The Limber Coach is a channel focused on mobility and flexibility, with follow along workout routines aimed at everyone. With clever editing including the target muscles and on screen exercise previews, familiarizing with the moves is fairly simple. Most of their workouts are made to improve everyday movement, some targeted routines focusing on specific areas like the spine. Most routines have no voiceover, though some that are voice guided with simple instructions.

   FLEXFORM by Shan 

Activate your entire body with this dynamic flow

  Shan is a aerialist and flexibility coach from Australia. Though her channel is fairly new and does not have as many videos as others on this list, her high quality content definitely stands out. With fully guided routines filmed in real time, her routines range from all levels to split and backbend prep. Her in depth breakdown of every move and cues are great if you're a beginner to mobility, or if you simply prefer not looking at the screen every few seconds.

  Alex Murphy 

Target your inner hip mobility with this full length routine

  Alex Murphy is a Canadian physical therapist and mobility specialist. A passionate coach, Alex uses her channel to educate about mobility and post follow along workouts. In depth videos focusing on specific joints and mobility issues are some of her best content, carefully explaining the biomechanics of every move. Her follow along routines are filmed in real time and fully guided, with routines for all levels and even for specific needs like hip and shoulder flexibility. 

Marie Steffen x Julia Reppel Mobility eight day challenge review

   The last month and the beginning days of October have been pretty rough for me, my sleep schedule has been terrible and my diet has been pretty irregular. As for my workout routine, I successfully trained a 5K and tried to keep up with Sydney Cummings' BOLD program but I felt very tired. I decided to just focus on mobility, an aspect of fitness I've always neglected, in hopes of deloading my body to feel better. 

Photo by Vitaly Gariev from Unsplash

    To be completely honest: I hate stretching. I'm extremely stiff and I tend to skip the stretches after my workouts, my mobility overall is okay but could be so much better. Determined to overcome my fear of stretching, I searched Julia Reppel's channel for beginner challenges and found a short challenge made in collaboration with Marie Steffen. Julia, a sport scientist and Marie, a personal trainer and former bodybuilder, are both from Germany and post follow along workout on their respective channels. Julia's channel is mostly focused on mobility and Marie's channel hosts Pilates, mobility and strength training workouts; both channels are pretty active and getting constant new videos. I found out about Julia's channel while searching cool down for runners, her concise videos and great credentials caught my eye and made me try more. 

   As for Marie, I tried a few of her Pilates videos before but they were too advanced for my level and had no vocal cues. Though I did enjoy her polished editing and graceful movements, her workouts are definitely too overcomplicated for those unfamiliar with Pilates. Now that I was more familiar with Pilates and in urgent need of deloading, I decided to give their collaboration a try. 

   The challenge can be found in both channels, I followed the playlist from Marie's channel. These videos were not created as a program, but I decided to follow them as such.

   Challenge details:

• Eight videos total, I did one every day.
• I'd definitely label these videos as intermediate. 
• Videos range from 15 to 25 minutes in length.
• No equipment required besides a non slip fitness mat.
• Warm up and cool down are provided in every video. 
• No vocal cues are provided, some written cues are shown on screen.
• Easier and harder modifications are provided for many exercises. All exercises are low impact.

   Day 1: Full Body Mobility

   Day 1 is a great start to the challenge. With circuits targeting the spine, hips and shoulders respectively, this workout is excellent to train your mobility with simple exercises. The transitions are easy to follow, easier modifications are shown by Julia if you're not too confident on your form. This session felt so doable and made my entire body feel less tight, so I decided to keep up with the challenge. This video is also fairly beginner friendly, so don't hesitate to try it even if you're a beginner to mobility. 

   Day 2: Pilates x Mobility

   Day 2 introduces Pilates to the format and it's harder than it looks. By mixing classical and contemporary Pilates movements with mobility exercises, this workout will challenge your stability and core strength. Starting with a standing sequence and ending with the classical Pilates teaser, the flow is fairly challenging, especially during the bridges. Even though I'm familiarized with Pilates movements, I struggled to get the teaser at the end. Still, Julia provides easier modifications and is visibly struggling with some of the moves, so I felt reassured that this was actually a pretty tough flow.

    Day 3: Full Body Mobility Animal x Primal

   I was pretty intimidated by the intermediate/advanced on the title of this workout, but it ended up being my absolute favorite from the entire challenge. Consisting of animal flow inspired movements building upon each other and ending with a full sequence putting every move together, this workout flows perfectly. Each movement keeps your mind and body engaged and the final sequence is a challenging test. The unique moves are great to engage your full body, with my favorite being the ape inspired low squat. As in the previous video, Julia shows easier alternative to some of the harder moves.

    Day 4: Daily Morning Mobility Routine

   This 15 minute session helped me start my day in the best way. My body was stiff due to sitting on the computer for long, with exercises to decompress the hips and shoulders. These moves might seem simple, but they can certainly make a difference if you're mostly sedentary. As in other videos, Julia shows easier modifications for a few movements. 

   Day 5: Deep & Dynamic Stretch + Mobility

     

  Day 5 was far harder than I expected from the title. I struggle with tight hamstrings, so the multiple cossack squats and lunge variations were a challenge for my hips. My depth and stability was not nearly as good as theirs, but I managed to keep up with the pigeon pose near the end. If you also struggle with tight hips and hamstrings, this video will surely be a challenge. Julia provides easier modifications again, although even the modifications might be hard enough to some of us.

   Day 6: Pilates x Core

   I wouldn't recommend this workout if you're not familiar with Pilates, Yoga or other mat based bodyweight practices. Yes, the workout challenges your core but your wrists and shoulders will be challenged with many bird dog and side plank variations. I didn't quite enjoy this workout as much as the others on the playlist, the repetitive moves didn't flow as well. This one has no modifications and seeing Julia struggle with some of the moves was refreshing. 

   Day 7: Full Mobility x Core

   Unlike the previous day, Day 7 is more mobility based but still focuses on core exercises. This session has a lot of variety, with creative functional movements to engage the deep core. I'm not good at traditional core exercises, but these mobility moves do help to enhance my mind body connection. One of the final moves was a plow (basically rolling like a ball) with a hip extension and I felt so accomplished when I got it correctly. This video has no modifications and is for intermediates, so search for easier options  if you're a beginner. 

   Day 8: Mobility Flow

   The final workout of the challenge is a mobility routine consisting of five short flows. With complementary exercises building upon each other to create each sequence, every more will challenge your stability and coordination. Flow number 5, consisting of straddle variations, was the hardest for me yet I completed it without much trouble. Something I loved about this video is that the transitions between one exercise and the other were so seamless, making the entire workout feel dynamic and energizing. No modifications are provided on this video.

   Bonus Day: Pilates x Mobility, Lower Body x Core

   After finishing the playlist on Marie's channel, I noticed that Julia had her own playlist with one more video. This Pilates based workout is beginner friendly, combining mobility moves with the Pilates methodology of controlled exercises. This flow was great and overall far more dynamic than the Day 6 Pilates x Core workout, so I recommend substituting for this one if you're more of a beginner. As in other videos, Julia show easier modifications of the harder movements.

 Challenge Pros:

• Both trainers have excellent form.
• Modifications are provided for harder exercises.
• Creative moves and flows.
• All low impact.
• Warm up and cool down are included in every video.
• Comprehensive approach to fitness including Pilates, mobility and functional training.
• Movements are previewed on screen.
• Excellent video quality and editing.
• Great background music choices.

   Challenge Cons:

• No vocal cues. Written cues and previews are provided but transition times are very fast.
• Most videos are not beginner friendly even if labeled as such.
• Some exercises can be hard to follow.
• Can be heavy on the wrists and shoulders at times.

   Final thoughts:

  

   Overall, I was pleasantly surprised by this short challenge. For the first time, mobility seemed like something doable and even enjoyable instead of a painful chore. As mentioned in the beginning, I did this challenge during a terribly busy week, it helped me unwind and made me look forward for each session. I felt challenged and learned quite a few moves I've never seen before; a welcome change from my usual routine. I combined these workouts with cardio and strength training, doing these before helped to prepare my body for exercise. 

  

   Nine days is not nearly enough to see noticeable changes, but I tried to focus more on my range of motion and stability. I also managed to engage my core more, to the point of noticing some soreness during the rest of the day. I'm trying to stretch my hamstrings more, seeing some slight improvement especially when doing Pilates.

   After completing the challenge, I subscribed to both channels and been doing some of their individual workouts. Julia's workouts are short but excellent ways to train mobility; Marie's Pilates workouts are definitely tough but worth the challenge if you're experienced. Regardless of their different approach to fitness, both trainers provide excellent quality content with great form and variety.