Functional training is all about moving efficiently, powerfully, and safely in everyday life. But if your mobility is limited, your performance in the gym, and even daily activities, can suffer. Improving mobility is key to better movement patterns, injury prevention, and overall strength. Here’s how to enhance your mobility and take your functional training to the next level.
Why Mobility Matters in Functional Training
Mobility refers to the ability of your joints to move freely through their full range of motion. In functional training, mobility plays a crucial role in:
- Improved Performance – More range of motion means better squat depth, stronger lifts, and more fluid movement patterns.
- Injury Prevention – Tight muscles and restricted joints can lead to compensations that increase injury risk.
- Increased Strength – More mobility allows muscles to engage properly, leading to better activation and strength gains.
- Better Recovery – Proper movement patterns help reduce soreness and improve recovery times.
Key Mobility Drills for Functional Training
To improve mobility, it’s important to incorporate a mix of dynamic stretches, static holds, and mobility drills into your routine. Here are some key movements to add to your training:
1. Hip Openers
Tight hips can limit squats, lunges, and deadlifts. Try:
- 90/90 Hip Stretch – Sit on the floor with one leg at a 90-degree angle in front and the other at a 90-degree angle behind. Lean forward for a deeper stretch.
- World’s Greatest Stretch – Lunge forward, placing your hands inside your front foot. Rotate your upper body towards the front knee and reach your arm to the sky.
2. Ankle Mobility Drills
Good ankle mobility is crucial for squats, lunges, and running. Try:
- Wall Ankle Stretch – Stand facing a wall, place your foot a few inches away, and drive your knee forward until you feel a stretch.
- Calf Raises with Controlled Eccentric – Raise onto your toes, then slowly lower down to stretch and strengthen the calves.
3. Thoracic Spine Mobility
A mobile upper back is key for overhead movements and rotational exercises. Try:
- Thread the Needle – Start in a quadruped position, reach one arm under your body, and twist to feel the stretch in your upper back.
- Foam Roller Extensions – Lie on a foam roller at mid-back level and gently extend backward to open up the thoracic spine.
4. Shoulder Mobility Drills
For better pressing and pulling movements, focus on:
- Banded Shoulder Dislocates – Hold a resistance band wide and pass it overhead and behind the back with control.
- Wall Slides – Stand with your back against a wall, arms bent at 90 degrees, and slide them up while keeping contact with the wall.
5. Hamstring & Hip Stretches
Flexible hamstrings and hip stretches allow for better hip hinge patterns. Try:
- Couch Stretch – Place one foot on a couch or bench behind you and sink into a lunge position to stretch the hip flexors.
- Single-Leg Forward Fold – Stretch one leg straight in front while bending forward to target the hamstrings.
How to Incorporate Mobility into Your Routine
- Warm-Up – Spend 5-10 minutes before your workout doing dynamic stretches and mobility drills.
- Cool-Down – Use static stretches and foam rolling to help recovery after workouts.
- Dedicated Mobility Sessions – Set aside 10-15 minutes on rest days for focused mobility work.
- Daily Movement – Small, frequent mobility exercises (like standing hip circles or wrist stretches) throughout the day can make a huge difference.
Final Thoughts
Mobility is the foundation of strong, efficient movement in functional training. By prioritising mobility work, you’ll improve performance, reduce injury risk, and feel better in and out of the gym. Start incorporating these drills today and see the difference in your training!
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