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Joint mobility demystified 


As we age, our bodies change. We lose some of our flexibility and mobility. Joint mobility is extremely important because it lubricates our joints and prevents injury. When performing joint mobility exercises, our body produces a lubricant called synovial fluid. This fluid helps lubricate our joints and can even help regenerate certain parts of the body. If done on a regular basis, it will help you move freely and pain free. 

An aspect of physical life which has a direct and immediate impact on the quality of our experience, regardless of the activity, is the health of our joints. Because of this, joint mobility exercises should be an integral part of a training regimen.

Joint mobility also PROTECTS you by giving you a resilient body that can handle training mistakes much better.


We have seen that one jammed joint anywhere reduces the strength of the body everywhere, but freeing this joint immediately improves performance. Our bodies are designed to move through a large range of motion and various planes of movement.

Sedentary bodies rarely experience this full ROM in all joints. Since our bodies are designed to adapt to what we do, lack of movement can quickly develop into movement restrictions that have associated effects on well being, from tight muscles to arthritis.


this program is designed to re-introduce joint mobility practice and overcome limitations of restricted gym movements and sedentary lifestyles.

Our bodies are adaptive organisms responding to all that we do. This adaptation shows up when we learn new physical skills and build new body tissues. The principle applies to our brains and nervous system, too. We are “use it or lose it” organisms.

Our design is so physically interconnected that what happens at one site cascades to others.

For instance, if the movement in our ankle joints is restricted from normal ROM, this can impact our gait. To make up for this restriction, our knees and/or hips may change movement to support the missed job of the ankles. We practice this compromised gait many times a day, causing our muscles and related tissues to adapt to support our “special” gait.

This adaptation may have painful consequences: our knees may hurt from a walk that moves those joints outside a normal ROM. Likewise, our hips may be pulled out of their normal pattern emerging as low back pain.

This cascade is often why movement specialists will say “the site of pain is not always the source of pain.” Compromised joint ROM is often seen with limited squat depth and poor running economy.


Joint mobility work promises to have far more carryover to real world activities than static stretching. Most of life and sport takes place during movement through the middle ranges of motion, not during rest at the end ranges. Thus, healthy athletic movement at most joints has far more to do with quality of motion than quantity of motion.


Mobility and flexibility training has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions.