It's no secret that strength training is good for us. It can improve everything from muscle mass to bone density and even your sense of balance. But if you want your body to move with ease, then you can't focus on functional strength training alone. You need to work on your mobility, too.
"Mobility represents the intersection of strength and flexibility," says Corey Perkins, a bodybuilding coach and trainer at fitness app Ladder. "Being both strong and flexible is essential for gaining strength and muscle effectively."
The expert coach has shared a simple, five-minute mobility routine that you can do at home. Try repeating it three times a week, if you want to see results.
How to do Corey Perkins' mobility routine
Cobra stretch
Time: 30 seconds
- Lie on your front with your hands on the floor under your shoulders.
- Push through your hands to lift your chest.
- Squeeze your shoulder blades together and hold.
Half kneeling lunge into calf stretch
Time: 30 seconds each side
- Step your right leg forward and drop your left knee to the floor, so that you're in a half-kneeling position, with both knees at a 90° angle.
- If you have the stability, you can open your arms out to a 'T' shape and twist your torso to the side for a stretch, before returning to the center.
- Place your hands on either side of your right foot and move your hips back, so that your right leg is straight. You should feel the stretch in your calf.
- Repeat on the other side.
Lunge into world’s greatest stretch
Time: 30 seconds each side
- Step your right leg forward and place your hands on either side of your right foot.
- Lean into a deep lunge, planting your left hand on the floor.
- Raise your right arm up towards your right leg to stretch.
- Repeat on the left side.
Half-kneeling rotation
Time: 30 seconds each side
- Step forward into a lunge with your right leg, resting your left knee on the floor, with both legs at a 90° degree angle.
- Rotate towards your left leg to feel a stretch through your back.
- Repeat on the other side.
Deep squat hold
Time: 30 seconds
- Stand with your feet hip-width apart, toes slightly turned out.
- Bend your knees, keeping your heels on the ground, and sink into a low squat.
- Hold.
90-90 hip stretch
Time: 30 seconds
- Sit on the floor with your feet wider than hip-width apart.
- Drop your knees and feet to one side, then slowly switch sides.
Wall slide
Time: 30 seconds
- Sit with your back against a wall and your legs out in front of you.
- Lift your arms above your head, keeping your elbows against the wall.
- Slowly lower your arms into a U shape, then slowly return to the starting position.
Flexibility vs mobility
Flexibility is your muscle's ability to stretch and lengthen, while mobility is how well you can move a joint through its full range of motion (ROM). Flexibility has a direct impact on your mobility; if your muscles are tight and shortened, then you won't be able to achieve a good ROM.
This routine will stretch your muscles and mobilize your joints. It's important to do this kind of work alongside your regular strength routine, to avoid potential injury and to keep yourself moving efficiently.
"To maximize [strength gains], you need to be capable of pushing weight through a wide range of motion safely," says Perkins. "It’s important to have a short, but effective routine you do consistently to support this."
Want more routines like this one? Try these easy yoga stretches for beginners or read our guide on how to warm-up properly before your strength training workouts.
