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How to Incorporate Mobility Training into Your Daily Routine to Prevent Injury

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Jan 10, 2023

mobility training
Photo by: Luis Vazquez

As a certified personal trainer and former Division 1 football player, I know firsthand the importance of mobility training in helping to prevent injuries. I can remember times when I pulled a hamstring or tweaked my ankle and the athletic trainers always made me do mobility exercises as part of my recovery.

Whether you’re an athlete who’s trying to improve their performance or someone just looking to maintain a healthy and active lifestyle, incorporating mobility training into your daily routine can make a huge difference in your overall health.


People always ask me, what exactly is mobility training and how can I implement it into my daily routine? Easily put, mobility training is a type of physical activity that helps to improve the range of motion in your joints and muscles. It encompasses a range of exercises such as stretching, foam rolling, and even yoga.


A lack of flexibility in muscles can lead to issues such as muscle strains or joint pain.


One of the biggest benefits of mobility training is helping to prevent injuries by increasing flexibility and reducing muscle imbalances. This becomes so vital as we age because of the increased chances of injury. But even people who aren’t in the best physical shape, injury tends to be common. Routine mobility training can improve your overall posture and help to reduce the risk of developing chronic conditions such as lower back pain.


Why most people get injured

Injuries are an unfortunately occurrence that tend to happen to people who perform regular physical activity. Whether you’re just starting out on your fitness journey or you’re a seasoned gym-goer, it’s important to understand why most people get injured and how to prevent it from happening to you.

Here are some key reasons why most people get injured:


Lack of proper form

One of the most common causes of injury is using improper form during exercise. This can lead to muscle imbalances, overuse injuries, and even acute injuries like strains or sprains. Make sure you’re using proper form when you’re lifting weights or performing other exercises to reduce your risk of injury.


Not warming up properly

A proper warm-up is crucial for preparing your body for exercise and reducing the risk of injury. It’s imperative that you’re taking the time to properly warm-up before you start your workout. This can include dynamic stretches, light cardio, and even some bodyweight exercises.


Overdoing it

It’s important to gradually increase the intensity of your workouts to avoid overuse injuries. Don’t try to do too much too soon, and make sure you’re giving your body adequate time to recover between workouts.


Neglecting flexibility and mobility training

Flexibility and mobility work are essential for maintaining proper range of motion and preventing injuries. Being able to go through a full range of motion will result in better joint stability and proper activation of your muscles. Make sure you’re incorporating stretching and mobility exercises into your routine to reduce your risk of injury.


Not listening to your body

Finally, it’s important to listen to your body and be aware of any pains or aches that may be warning signs of an injury. If you’re feeling pain, take a break and perform an internal audit to figure out whats all going on with your body. If you cant sort this out by yourself then seek out medical advice.

Having injuries can be frustrating and can set you back in your fitness journey. Some injuries can cause excruciating pain and even decrease your performance.

But with proper form, warm-ups, flexibility and mobility training, and listening to your body, you can greatly reduce your risk of getting injured.


mobility training
                                                                    Photo by: Luis Vazquez

So, how can you incorporate mobility training into your daily routine? Here are a few tips to get you started:

  1. Start small and build your way up: If you’re a beginner to mobility training and or fitness itself, it’s important to start slowly and gradually progress your routine. Start with a few basic stretches and regularly increase the complexity of the exercises.
  2. Focus on different areas of the body: Make sure to focus on different areas of the body when incorporating mobility training into your routine. This will help to ensure that all of your muscles are getting the attention they need to stay healthy and maintain a strong muscular equilibrium.
  3. Make it a habit: To experience the great benefits of mobility training, it’s important to stay consistent so evident changes can take place. Try to incorporate some form of mobility training into your daily routine, whether it be first thing in the morning or before bed.
  4. Find activities you enjoy: The key to sticking with any type of physical activity is to find something you like doing. If you hate stretching, try foam rolling or yoga instead. I would try to find something that works for you and that you can stick with long-term.



Practical ways to incorporate mobility training into your daily routine

Another effective way to incorporate mobility training into your daily routine is through dynamic stretching. Dynamic stretching is moving through a range of motion while actively stretching the muscles. This can be a great way to warm up before a workout and even to cool down afterwards. Some examples of dynamic stretches include leg swings, arm circles, and torso twists.


One way to involve mobility exercises into your strength training routine is to include exercises like the pigeon stretch or thoracic rotation stretches in-between sets. This can really help to improve mobility, but also improve your overall performance during your workouts.


In addition to stretching and mobility exercises, foam rolling can also be a great tool for improving your mobility.

Foam rolling helps to release muscle tension and improve blood flow, which can lead to improved flexibility and range of motion. When we workout, our muscle fibers rip — explaining the pain we feel after strenuous exercises. Foam rolling really helps to dig-out those adhesions that form after we induce stress to our muscles.


Make sure to focus on areas such as the calves, quadriceps, hamstrings, lower and upper back when foam rolling to maximize the benefits.



To wrap things up, we discussed how incorporating mobility training into your daily routine is a great way to prevent injuries and maintain a healthy and active lifestyle.

It’s important to note that good posture plays a significant role in overall mobility. To improve our posture, we should be mindful throughout the day and try to maintain a neutral spine instead of walking around with a hunched back or slouching in our chair. This can help to reduce the risk of chronic issues like lower back pain.


The focus should be on improving different areas of the body and staying consistent so you can achieve the many benefits of having optimal mobility.


If you feel like you may need further professional help with improving your mobility…

Fill out my mobility form (at the bottom of the page) and receive a FREE 1-on-1 fitness consultation with me.


Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of free evidence-based content.



No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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