We all know exercise is good for us, keeping us fit and healthy. Those who exercise regularly are likely to age better. But while you may be a regular at building muscle and taking part in consistent cardio, do you give enough thought to your mobility?

You may think of stretching as something performed as a warm-up or for specific sports like gymnastics. However, mobility training benefits your workout in ways that a quick warm-up cannot. During mobility training, blood is moved to the surrounding tissues, and synovial fluid—the natural lubricant in our joints—is carried into the working joints, helping them to glide freely and safely [1].

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a full range of motion in the joints. Without it, muscles can shorten and become tight. When you call on those muscles for activity, they may be weak and unable to extend fully. This puts you at risk for joint pain, strains, and muscle damage. These strains can occur simply when you get out of bed or walk up the stairs, not just during a workout.

Not all stretches are the same. While many people are familiar with static stretching, dynamic stretches—a core component of mobility training—are not as widely used.

Static Stretching: The Cool-Down Essential

Static stretching typically consists of holding a stretched position for 30 or more seconds with no movement. I use mostly static stretches after a workout because forgetting to stretch your muscles after any exercise session could do your body more harm than good. Stretching after exercise helps the body cool down and gradually return the heart rate to normal. It also helps to improve muscle recovery and can significantly reduce the intensity of DOMS (delayed onset muscle soreness) for the 24-48 hours after exercise by increasing blood circulation and helping muscles relax and repair [2]. By skipping cool-down stretches, your muscles can remain tight, which over time can put undue stress on your joints and trigger significant pain and discomfort.

Dynamic Stretching: The Ultimate Warm-Up

Dynamic stretches, on the other hand, are performed with movement. An example would be performing hip circles to warm up the hips. The blood is transported to the hip flexors, glutes, and external rotators, which are the muscles that move the leg. This process lubricates the hip in preparation for exercise, which helps to gain better movement in those areas, increasing performance and reducing injury risk [3].

Dynamic stretches keep your heart rate higher than static ones, which is crucial during a warm-up. Research shows that dynamic stretching is more effective than static stretching as part of a warm-up, as it primes the muscles and nervous system for the specific movements of the upcoming workout [4].

Mobility for Your Mind & Body

Mobility and stretching also prepare the mind for a workout. Think of it like a car on a cold morning: the engine needs to warm up, and so do its fluids. The same is true for your body. A gradual progression helps increase heart rate, deliver oxygenated blood to working muscles, and increase muscle temperature and elasticity. This process helps nerve impulses travel quicker from the brain to the muscles being used, leading to a more effective and safer workout. Ignoring a proper warm-up routine can reduce your physical performance and increase your risk of injury [5].

With more of us sitting at desks for over 8 hours a day, mobility should be considered even if you are not intending to do a workout. The World Health Organization has reported that physical inactivity is a leading risk factor for a wide range of noncommunicable diseases, and a sedentary lifestyle is a well-established cause of musculoskeletal issues like chronic back pain [6]. But it doesn’t have to be that way. With subtle changes and regular stretches at our desks, we can prevent some of these problems. If this is something you need help with, I have created my own workplace workout, an easy set of exercises you can do from home or in the workplace—no equipment required. The 5-minute workout will help you stay mobile, reduce backache, and improve productivity.