Mobility: The Building Block of a Strong Foundation

In the group fitness class that I teach, I preach the gospel of the value of primary functional movement patterns. I explain to the participants that the class is called Foundations of Strength because of the importance of building a strong base of quality movement and strength upon which to build other fitness pursuits. I tell them that learning how to execute basic strength moves with good form and control will not only make them stronger, but more competent to perform the tasks of daily life. Cuing is a big part of my teaching style because it constantly reinforces good form. I also provide modifications for those whose mobility is limited, which is a large percentage of the women I train and instruct in group fitness classes.

I do what I can to instill the importance of good form because time constraints prevent me from getting to the nitty-gritty mobility stuff that I know is the foundation of strength. After all, what good does it do you to be able to bench press 300 lbs if you can't reach down and tie your shoes without contorting your body into a human pretzel?!

There are many programs, products, and theories out there that promise to help you improve your mobility. Self-myofascial release, or foam rolling, is a therapy that I use regularly to loosen up knots and tightness in my connective tissue. Foam rolling paired with dynamic stretching at the beginning of a workout increases blood flow to better lubricate the joints to prepare them for exercise. It also decreases the risk of injury. A foam roller is a cost-effective investment for anyone from the casual exerciser to the athlete. For tips on how to foam roll properly, check out these videos:

Gina Harney, aka Fitnessista

Ms. Neghar Fonooni of Eat, Lift, and Be Happy

Personally, I don't think that it's necessary to invest in any expensive programs or physical therapy treatments to improve mobility. There's plenty of resources on the web. Whether you're aiming to improve your squat depth, perfect your deadlift form, or improve shoulder stabilization, there are free resources out there to help you do just that! Here are some of my favorite videos, sites, and other mobility-enhancement resources:

StreamFITtv on YouTube: BJ Gaddour, CEO of StreamFit, CSCS, is an absolute beast. IMO, he's the King of Bodyweight Exercise, and has a book out--Your Body Is Your Barbell--to prove it! Check out  StreamFITtv for tons of videos to help improve your squat mechanics, thoracic mobility, and just get more functional and primal. BJ will get you into beast mode!

Deep Squat Mobility Matrix from BJ Gaddour

Kelley Starret, co-founder of MobilityWOD and author of Becoming a Supple Leopard, is the Master of Mobility. For full access to all his material, you have to be a member, but check out his YouTube channel for lots of free access.

OH T-Spine Prep w/ a side of humor :-)

As always, we safe, honor your body and its current limitations, and have fun getting down and mobile!