What is mobility? A guide to movement and training

By Roel van den Bogaard, personal trainer and founder of Aurora Personal Training in Eindhoven.

In this training context, mobility means moving a joint actively and with control through its range of motion. It concerns the movement you can use during an exercise, with appropriate control and strength. You can work on mobility through targeted movements, stretching and resistance training.

Think of reaching a comfortable depth in a squat, controlling your position during a lunge, or moving your arms overhead during a press. The range you need depends on the exercise, your individual build and your goal.

Below, you will learn how mobility differs from flexibility, how stability and core control fit in, and how to combine foam rolling, movement exercises and strength training.

These concepts are connected, but each emphasizes something different.

Having a large range of motion does not tell you how easily you can perform an exercise. Strength, coordination, experience and the chosen load also matter.

Stretching can increase range of motion, as research on regular stretching programs shows. Active exercises then give you a way to practice using that movement. [1]

Your movement capabilities depend on several factors:

• The structure and shape of your joints
• Muscles and tendons
• Ligaments and other joint structures
• Control from your nervous system
• The strength and coordination a movement requires
• Your familiarity with the exercise and its demands

A difference between your left and right sides, or between two people, is not automatically a problem. First identify the movement you want to perform and what feels difficult about it.

The goal is a range of motion that lets you perform your chosen activity well. Walking, squatting and gymnastics can require very different movement capabilities.

Mobility and stability help you perform an exercise appropriately. You need enough movement for the task and control over the load you use.

Stability can deserve attention during:

• Strength training with free weights
• Squats, lunges and single-leg exercises
• Movements that challenge your balance
• Returning to training after a less active period
• An adapted exercise program when you have symptoms

When symptoms are present, exercise choices depend on your circumstances. Difficulty during a squat can be a reason to review technique, load or exercise variation. It does not establish a diagnosis.

Core stability concerns controlling your trunk appropriately for a task. Your abdominal, back and hip muscles work together.

During a squat or deadlift, trunk tension helps you manage your chosen position under load. During other movements, your trunk can move. The amount of tension you need therefore depends on what you are doing.

Core training can involve:

• Building tension while continuing to breathe normally
• Controlling a position during a plank or dead bug
• Producing force with control while carrying, pulling and pushing
• Gradually increasing the load in compound exercises

A strong core is one part of training. It does not guarantee that you will never experience back pain. For more detail, read our guide to core stability and strength training.

Start with the movement you want to improve. Combine preparation, targeted exercises and strength training where helpful.

1. Foam rolling as part of your warm-up

Foam rolling before a workout can temporarily help increase range of motion. A meta-analysis found small effects on flexibility; effects on performance were limited and varied between outcomes. [2]

Use a foam roller if you find it helpful during preparation. Apply tolerable pressure to the relevant muscle group, then check how your exercise feels.

Continue with active movement. Practice your squat, lunge or press and build up the load you need. Foam rolling is an optional tool for this process, rather than a required part of every workout.

2. Mobility exercises with control

Examples include hip rotations, upper-back rotations and controlled squat positions. Here are practical ways to try them.

Seated hip rotations

Sit with your knees bent and your feet slightly apart. Place your hands behind you for support. Gently move both knees toward one side, then the other.

Reduce the movement if you struggle to control your position. You do not need to press your knees onto the floor.

Also explore our three hip mobility exercises.

Upper-back rotation on hands and knees

Place one hand lightly against the side of your head. Move that elbow gently toward your other arm, then rotate open toward the ceiling.

Move gradually. Use a smaller rotation if it feels more comfortable or easier to control.

Supported squat

Hold a sturdy support and lower yourself gently into a squat. Choose a comfortable depth and use the support to help with balance.

Return to standing with control. Explore the foot position and depth that work for you, rather than pursuing one compulsory end position.

3. Strength training through an appropriate range of motion

Strength training can also improve range of motion. A meta-analysis of 55 studies found improvements with resistance training and no significant difference from stretching in the direct comparison. The participants studied were healthy. [3]

Practical examples include:

• Squats: lower to a depth you can control with your chosen load.
• Lunges: practice controlling your stance and the movement down and up.
• Presses: use an arm movement that fits the exercise and your capabilities.

Gradually work toward the range your goal requires. A “full” range here means an appropriate execution for you; it does not require forcing a painful end position.

Read our guide to progressive overload to learn how to build up weights and repetitions.

For a healthy adult who can perform these movements comfortably, the following can be a simple practice example.

This is a practice example, rather than a fixed standard or treatment. Adjust the amount to your ability and workout. Stop the exercise if you experience sharp pain and choose another movement when appropriate.

Repeat a suitable routine during your planned workouts, for example. A short approach you use regularly is easier to maintain than repeatedly starting a completely new program.

Choose one movement and compare it under similar conditions.

1. Use the same exercise, foot position and support.
2. Keep the load and movement speed comparable.
3. Notice whether you reach your intended position more easily or control it better.
4. Record how the movement feels and whether you can use the change in your training.

Avoid changing everything at once. A deeper squat with much more support is a different performance from a deeper squat with the same support.

Stiff hips, a restricted-feeling upper back or difficulty managing trunk tension can be reasons to review your training. They do not automatically explain back, neck or shoulder pain.

The precise cause of low-back pain is often unclear. The Dutch patient information service Thuisarts recommends staying active and continuing your usual activities as much as possible. [4]

Within an exercise program, we can consider:

• Which movements feel comfortable
• The load you currently tolerate
• Whether another exercise variation suits you better
• How to build up training and recovery

Persistent or worsening symptoms deserve appropriate assessment by a healthcare professional. If back pain comes with sudden weakness in a leg or problems urinating or controlling your bladder or bowels, contact your GP or the out-of-hours GP service immediately. [4]

Mobility training can form part of your approach, but does not replace assessment when symptoms require it.

Is mobility the same as flexibility?

The terms are sometimes used interchangeably. In this article, flexibility means the available range of motion, while mobility means actively using it with control. Stability concerns managing the demands of a task and its load.

Can strength training improve mobility?

Yes. Research shows that resistance training can improve range of motion in healthy participants. Choose exercises and loads that fit your capabilities and progress gradually. [3]

Do you need to train mobility every day?

Daily practice is not a requirement for everyone. Choose a frequency that fits your goal and routine. For example, include targeted movements when preparing for your scheduled workouts.

Is stretching useless for improving mobility?

Stretching can increase range of motion and can therefore be useful. Combine it with active exercises and strength training where needed to practice control and loading. [1, 3]

Do you need a foam roller?

A foam roller is optional. It can temporarily help with range of motion, but you can also start with gentle movement and warm-up sets without one. [2]

Does good mobility prevent injuries?

A large range of motion alone provides no guarantee. Also consider your activity’s demands, strength, training load and recovery. Focus on the movement you need and the control with which you use it.

At Aurora, we combine mobility work with strength training and recovery. We look at how you move, which exercise variations suit you, and how to build up the load.

Mobility is integrated into your program. You practice movement that matters for your goals, so your preparation connects to the workout that follows.

Want to know which movements and exercises could be a sensible starting point for you?

Book a free initial consultation at Aurora Personal Training in Eindhoven.

1. Konrad et al. — Stretch training and range of motion: systematic review and meta-analysis.
2. Wiewelhove et al. (2019) — Foam rolling, performance and recovery.
3. Alizadeh et al. (2023) — Resistance training and range of motion.
4. Thuisarts — Low-back pain: causes and staying active. Dutch-language patient information.