an easy trick to boost mobility instantly
Nobody thinks to try this but it’s guaranteed to help!
If you’re tired of stiff, painful joints it’s time to get creative with how you approach mobility training. While there are many methods that can be efficacious, one of the most underrated and efficient strategies is to carefully add load to your movements.
Sounds strange, right? Why would we add weight to a mobility exercise when it’s not technically resistance training? The reality is, if you use load as a strategic tool during your mobility exercises, it’ll open the door to a new level of depth, strength, and endurance that you can’t achieve on your own. This is because the extra resistance slowly begins to change the makeup of your joint and surrounding tissues to better deal with stress in the vulnerable positions you’re putting them in.
Not only will this enhance your form during strength-based movements, but it’s also one of the easiest ways to bulletproof your joints from common injuries. Whether you’re looking to improve athletic performance or simply get through the day without discomfort, this strategy with help you get there.
Without further ado, let’s take a look at how you can upgrade your joint health in a matter of minutes.
Fostering an Upgraded Level of Joint Mobility
Just before we dive into some of my favorite mobility movements, it’s important to state that this practice comes with a decent level of risk. Before adding any weight to an exercise, please ensure you can access a healthy, pain-free range of motion on your own (we usually call this active ROM). When you do decide to add weight, start very light and gradually load up heavier over time.
Secondly, please talk to a trusted health provider if you have any injuries or chronic conditions that may put you in danger during physical activity. Please be aware that there are tons of exercises and modifications with this type of mobility work out there, and I’ve simply narrowed it down to the three I think are most relevant and helpful for the general population. If you have any favorite movements not on this list, please let me know!
Whether you’re looking to improve athletic performance or simply get through the day without discomfort, this strategy with help you get there.
If you’re just starting with this type of work, begin by doing it 2–3 times per week and then gradually increase the frequency. As with all of my routines, ensure you move with control and push to your maximum pain-free range to get the most out of each rep without getting injured. As always, let me know if you need any catered modifications based on individual injuries and/or extreme immobility and I’ll be sure to get back to you as soon as I can. I’m always here to help!
1) Cossak Squat
12-15 reps per side
Get into a wide stance and then lean to one side while bending the knee and hinging at the hips to begin a side lunge. Keeping both feet on the floor, descend to your maximal pain-free depth while keeping most of the load through the bent leg (image #2).
Ensure the knee stays over the toes and doesn’t move laterally too much. Hold for 1–2 seconds at the deepest position and then slowly extend back up before switching sides. While this movement may feel incredibly tight and restrictive at first, trust that your mobility, strength, and stability will quickly improve as you stick with it.
2) Thomas Test
8-10 reps per side
Lie on the edge of a bed or plinth with a kettle safely wrapped around the foot. On a deep exhale, and with your pelvis posteriorly tilted and core braced, lower the foot down to stretch out the hip flexor. As mentioned above, go to your maximum pain-free range of motion, hold for 2–3 seconds, and then slowly raise the weight back up in preparation for your next rep. This can also be done with an ankle weight!
3) Shoulder External Rotation
10-15 reps per side
This exercise can be done in the position above, or a supine position with your elbow out to the side at 90 degrees. On a deep exhale, slowly rotate the weight away from your body while keeping the elbow anchored to isolate the shoulder. You’ll notice that you can’t get a ton of range of motion here, but whatever you can muster up without discomfort will be invaluable to your overall shoulder and rotator cuff health!
In Closing
If you want to reveal your true mobility potential, commit to adding load to your exercises. This simple practice will not only bulletproof your joints and improve functionality but it can change the makeup of your tissues to make resistance training feel way easier. What are you waiting for? It’s time to upgrade your health and wellness today!
You got this.
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