A Holistik Take on Mobility
Mobility is the secret weapon you didn’t know you needed in your fitness journey. Whether you're stepping into the gym for the first time or getting back into movement after years away, mobility is the foundation for pain-free strength, longevity, and performance.
Why Mobility Matters
Mobility isn’t just flexibility—it’s the perfect blend of strength and range of motion. It allows you to move efficiently, reduces your risk of injury, and helps you build strength without unnecessary compensation patterns. Studies show that individuals with better mobility have lower rates of musculoskeletal injuries and improved athletic performance.
Actionable Steps to Improve Mobility
1. Master Controlled Articular Rotations (CARs)
One of the simplest ways to improve mobility is by practicing Controlled Articular Rotations (CARs). These help lubricate the joints, improve neurological control, and increase your active range of motion.
2. Prioritize End-Range Strength
Being flexible without strength is like having a car with no brakes. You want to own every position you train. Exercises like isometric holds in deep positions reinforce control.
3. Incorporate Dynamic Stretching Before Workouts
Static stretching has its place, but before you lift or run, opt for dynamic movements like leg swings, thoracic rotations, and deep squats. Dynamic warm-ups improve blood flow and prep your nervous system for movement.
4. Improve Hip and Shoulder Mobility
Most people struggle with hip and shoulder tightness due to prolonged sitting. Movements like 90/90 transitions and hanging scapular retractions can work wonders.
5. Consistency Over Intensity
Mobility isn’t something you “fix” overnight. Small, daily investments compound over time. Set aside 5–10 minutes daily for intentional movement, and you’ll start noticing big changes within weeks.
Resources for Continued Learning
- Marcus Filly YouTube Channel
- Daily Mobility Protocol Printable Resource
- “Becoming a Supple Leopard” by Dr. Kelly Starrett
If accountability is what you’re looking for, we have just the tool for you! Click the button below for our Perpetual Goals Planner - the month of July includes a complete mobility protocol many have found to be helpful.