Why Skipping Mobility Work is Sabotaging Your Workouts

Warning: what we’re talking about today is not as glamorous as lifting heavy or hitting a PR, but is absolutely essential to your progress—mobility work. If you’ve been skipping those stretches, rolling your eyes at warm-ups, or wondering why your body feels stiff AF even though you train regularly, this one’s for you (especially my fellow friends in your 30’s and up like me).

Spoiler alert: Mobility isn’t just about flexibility—it’s the foundation for strength, performance, and injury prevention. And if you’re skipping it, you’re probably holding yourself back more than you realize. As a Physical therapist, mobility exercises are one of my favorite little secrets to helping others feel younger - I love them! Let’s break down why mobility matters and how to start incorporating it into your routine today.

What is Mobility and Why Does It Matter?

Mobility is your body’s ability to move freely and efficiently through its full range of motion. Unlike static stretching (which focuses on flexibility), mobility work targets strength, control, and joint function, making it a game-changer for your workouts.

When your mobility is on point, you’ll:

1. Lift Heavier with Better Form – Tight hips, shoulders, or ankles? You won’t hit that deep squat or strong overhead press efficiently. Mobility helps you unlock better positioning and stability.
2. Prevent Injuries – Poor mobility = compensations = ouch. If you’re dealing with knee pain, back stiffness, or tight shoulders, mobility work can help reduce strain and keep you pain-free.
3. Move More Efficiently – Whether it’s running, strength training, or yoga, having good mobility allows smoother, more powerful movement patterns (and less awkward wobbles).
4. Recover Faster – Stiff muscles slow down recovery. Mobility work helps increase circulation, reduce soreness, and keep you feeling fresh for your next session.

The Consequences of Skipping Mobility Work

Still not convinced? Here’s what happens when you don’t prioritize mobility:

1. Increased Risk of Injury – Limited range of motion leads to compensations and extra strain on joints and muscles.
2. Plateaued Progress – If your body can’t move efficiently, you won’t be able to reach full strength potential.
3. Chronic Tightness & Discomfort – Hello, tight hips, lower back pain, and cranky shoulders from too much sitting and not enough movement.
4. Wasted Gains – What’s the point of building muscle if you can’t move through full, strong, pain-free motion? Even my husband, who is basically a bodybuilder, practices mobility warm-ups for 15-20 minutes before every strength training session.

Easy Ways to Add Mobility to Your Routine

The good news? You don’t need to spend hours doing mobility work—just 5-10 minutes a day can make a *huge *difference. Here’s how to start:

1. Dynamic Warm-Ups – Ditch the static stretches before your workout. Instead, try hip circles, arm swings, and deep squats to prime your body for movement.
2. Foam Rolling – Show your muscles some love with self-myofascial release to break up tight spots and improve blood flow.
3. Controlled Articular Rotations (CARs) – These slow, controlled joint movements wake up your nervous system and improve mobility over time.
4. Daily Movement Snacks – Take 2-5 minutes throughout the day for some bodyweight squats, lunges, or shoulder openers—your future self will thank you.
5. Post-Workout Mobility Work – Cool down with active stretching and breathwork to enhance recovery.

Move Better, Feel Better, Perform Better

Takeaway: if you want to lift heavier, move better, and stay injury-free, mobility work is non-negotiable. Skipping it is like driving a sports car without ever getting an oil change—eventually, things will break down.

So take a few extra minutes before and after your workouts, listen to your body, and start giving your mobility the love it deserves. Your body (and your future PRs) will thank you!