Today I’m sharing a strong guest post from Matthew Ibrahim, a Boston-based strength coach. I like highlighting coaches who are on the rise, and Matthew fits that description. He provides a lot of solid content and has plenty of insightful ideas. In this piece, he explains mobility—what it is and isn’t—and shares some new drills you’ll likely enjoy.
Craig says, “I can’t wrap my right hand all the way around my back and grab my left arm.” David replies, “Really? Everyone can do that. You probably need some shoulder mobility to fix it.” The word “need” is subjective here. Does Craig truly need mobility in his right shoulder? Is this specific range of motion and pattern important enough to call it a need? How much mobility is truly enough?
Let’s think about the why, where, and when. Then we’ll circle back to those questions.
Why mobility is important
Mobility matters for everyone, to some extent, and in some areas more than others. It’s common to see a joint with limited mobility in clients, athletes, or patients. In most cases, adding mobility work helps increase the joint’s overall range of motion, which benefits both strength training and rehabilitation. For example, if you can’t lunge properly because the hips aren’t functioning well, a few hip mobility drills can help open things up.
Recently I worked with a large group of Division I football players preparing for the NFL Combine at Athletic Evolution in Woburn, MA. From the start, their hips were tight, and that affected their gait and performance. I was tasked with designing and implementing a mobility program tailored to their needs. In this case, hip mobility proved crucial: it helped restore their gait, improve posture, and boost performance in the weight room and on the field. Mobility is essential for joints that are limited or don’t have full access to certain ranges. Find the areas that need attention and address them with daily maintenance. Note from Matthew: sometimes a lack of mobility at a joint is due to stability or alignment issues, so we shouldn’t automatically assume mobility is the fix.
Where and when to apply mobility
I see too many people doing mobility drills without a real reason. They feel they “need” to do it everywhere. Stop. Put the foam roller, lacrosse ball, and stretching strap down for a moment.
Take the shoulders as an example. Here’s what you need to know:
– If your shoulders already have plenty of range and no limitations, you shouldn’t do a lot of mobility drills.
– If they’re tight after a workout but usually fine, do a couple short mobility drills—keep it light.
– If they’re tight after a workout and you notice several limitations, address what needs to be addressed.
The point is to have a legitimate reason and a clear goal for mobility, not to do it for its own sake. Apply mobility where it’s most needed at the time of greatest need.
Back to the introduction: is it truly important for Craig to wrap his right hand around his back? With what we’ve discussed, probably not. We haven’t even covered overhead shoulder range of motion or external rotation. These angles are what you should view mobility through. Be mindful of how much is enough and how much is needed to perform tasks (like an overhead press) or daily activities (like grabbing a snack from a high cabinet).
Choose areas of priority
You won’t always need mobility everywhere. It’s helpful to pinpoint the areas that need the most attention. I’ve laid out three short mobility sequences, dividing the body into three sections: lower, middle, and upper. Pick the compartment you need to focus on most.
My go-to mobility sequences
1) Lower compartment
If you struggle to loosen the calves, ankles, and feet, try this sequence for 2–3 rounds:
– Lacrosse ball rolling
– Lacrosse ball pin-and-extend/flex
– Tibial external/internal rotation shifting
– 1-leg ankle rocking
2) Middle compartment
If hips, glutes, and the posterior chain feel tight, try this sequence for 2–3 rounds:
– Quadruped rocking
– Inchworm
– Hip series: Spiderman, external hip rotators, lateral lunge with toes up
3) Upper compartment
If the shoulders feel tight or the thoracic spine is nagging, try this sequence for 2–3 rounds:
– Overhead floor slides
– Scapular push-ups
– Lateral crawl
– Linear crawl
– Quadruped thoracic spine: 4-way reach with 1 leg abducted
Always remember: address what needs to be addressed, and keep it simple. Now, go get limber!
About the author
Matthew Ibrahim is a Strength and Conditioning Coach and Physical Therapy Rehabilitation Aide with an evidence-based approach to movement, biomechanics, and injury prevention. He focuses on bridging rehabilitation and performance through proper movement education and basic human maintenance. Read more at www.mobility101blog.com and follow Mobility 101 on Facebook and Twitter.
