Joint Mobility Basics

Along with the topics I’ve been covering over the last few weeks on this blog – shoulder ’pre-hab’ drills, self myofacial release, reduction/prevention of lower back pain through strengthening the core – joint mobility isn’t an incredibly exciting topic . However, these topics could very well be the most important components of your fitness program when it comes to feeling good and staying pain free throughout your training career …

In this article, I’m going to talk about exactly what joint mobility is, why it’s so important, and give you a sample joint mobility routine you can get started with right away.

What is joint mobility training?

The simple definition of joint mobility training:  Actively moving the joints through a full range of motion, with the intent of restoring or maintaining mobility.  There are hundreds, if not thousands, of joint mobility exercises and routines out there (check out the video below for a good starting point).

Why is it important?

Joint mobility training is important for several reasons:

• It improves performance by helping you learn how to properly engage each joint and muscle group in your movements.
• It increases the efficiency of your movement.
• It drastically decreases the chance of injury by elimiating incorrect movements along incorrect joints.

Example joint mobility routine

Here’s a beginner joint mobility routine to get you started from world class athlete and physical educator Steve Maxwell:

In conclusion, if you’re interested in staying healthy and pain free for the long haul (which I don’t know who wouldn’t be ), joint mobility training is something you should be, without a doubt, incorporating into your fitness program.  Thanks for reading and talk soon -

- Forest Vance, MS, CPT, RKC

Learn more about joint mobility training – additional resources:

Fast & Loose DVD – Dynamic Relaxation Techniques for Elite Performance With Pavel

John Du Cane’s Qigong Recharge DVD

Resilient DVD -Advanced Kettlebell Drills and Insider Secrets for Playing Harder & Hurting Less

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