You Can't Move Forward if You Can't Move Freely: Why Mobility Matters More Than You Think
A fun fact you might not know about me: I spent ages 5 - 22 playing hockey almost every waking moment. I was the captain of my high school team, I played Junior A hockey in Fargo and Bismarck ND.
And, like most teenagers and 20-somethings, I spent more time thinking about my slapshot than worrying about mobility. Who cares about mobility when you’re 18 years old and trying to win the state championship?!
But, of course, this mentality started to catch up with me and, eventually, my lower back started to give me trouble. It was tight, achy, and always on the verge of giving out. I spent more time on the trainer table than I did actually training.
It wasn’t until after my hockey career ended that I started really investigating my movement patterns—and I realized my low back was trying to get my attention the whole time.
Since then, helping people in the gym work through back pain has become personal; I get how debilitating it is. When your back, hips, or general mobility is off, it impacts everything. And often, the fix isn’t another round of foam rolling or chasing "stronger abs" — it’s restoring mobility - not just flexibility, but real, functional mobility.
What’s Mobility And How Is It Different From Flexibility?
Flexibility is passive: how far your muscles can stretch. Mobility is active: how well your joints move through a full range of motion under control. Think of it this way: flexibility is lying on your back and pulling your leg toward your chest. Mobility is squatting down to pick up your kid without pain.
Good mobility allows you to move better, feel better, and avoid injury. Poor mobility? It’s a silent thief. It can limit your performance, mess with your posture, and increase your risk of injury.
Tip: Incorporate joint-specific mobility drills into your warm-up. Deep squats are some of my favorite mobility exercises and you can find my most-recommended low back moves here.
What You Gain When You Prioritize Mobility
Mobility isn’t just for yogis or pro athletes. If you want to age well, chase your kids around, or keep doing the activities you love pain-free, mobility is your secret weapon.
Here’s what research shows:
A 2022 study in The Journal of Aging and Physical Activity found that older adults who engaged in mobility-focused exercises improved their balance and reduced fall risk significantly.
Another study from Frontiers in Physiology (2020) showed that regular mobility work reduced muscle stiffness and enhanced neuromuscular performance.
Translation? You don’t just move better—you feel better. Your workouts become more effective. Recovery improves. Even your sleep and mood can get a boost.
Tip: Start small. Five minutes of mobility work before or after your workout (or when you wake up) can change how your whole day feels.
How Ignoring Mobility Holds You Back
Let’s be honest: most of us don’t think about mobility until something hurts.
Neglecting mobility over time can lead to:
Chronic pain (especially in the back, shoulders, or knees)
Limited range of motion that affects strength training or daily activities
Compensations in other joints that lead to more serious injuries
And once those patterns set in? They’re harder to undo.
I see this all the time. Someone comes in frustrated they can’t make progress with their lifts or feel stiff constantly. Nine times out of ten, the issue isn’t strength. It’s that their body is working around a joint that can’t move the way it needs to.
Tip: Try a mobility screen to figure out where your body is locked up. Knowing where to focus makes all the difference.
Building It Into Your Routine - No, You Don’t Need an Hour
Good news! Mobility work doesn’t have to be another hour-long thing on your to-do list. You can work it into your day without overhauling your schedule.
Here are a few ways to sneak it in:
Morning flow: A few minutes of cat-cow, world’s greatest stretch, and hip openers right when you wake up
Warm-up upgrades: Replace the elliptical with active mobility drills before lifting
Evening unwind: Legs up the wall, deep squat holds, or shoulder openers while watching TV
Desk breaks: Do standing hip circles or thoracic extensions over a chair every hour
Tip: Pair mobility with habit stacking—attach it to something you already do, like brushing your teeth or waiting for your coffee to brew.
Ready to Move Better (and Feel Better)?
Mobility is often the missing link between doing what you want to do and what your body lets you do. Whether it’s picking up your kid without a twinge in your back, getting back into running, or just feeling less stiff in the morning—this stuff matters.
And if you know you need some help staying consistent? That’s where coaching comes in.
Right now, I’m offering 20% off health coaching for new clients. We’ll build a movement routine that actually works for your life, your goals, and your mobility needs.
Whether you’re starting fresh or fine-tuning your practice, I’ll help you get there—without pain holding you back.
Let’s get you moving better! Click here to claim your 20% discount and book a free call.