Mobility

Pillar I : Mobility

Saksham Khurana

15 May 2025 — 4 min read

Before any type of exercise whether its strength or endurance, the most important of them all is your mobility. It’s the freedom to move in the best possible way & to have a flexibility to accompany it.

But what is mobility ?

woman stretching wearing black bra and pants — Photo by madison lavern / Unsplash

Mobility is generally classified into 2 broad principles

Stretching / warming up your body

We perform these before doing any endurance or strength training workouts to warm up our body to avoid injury & have good blood flow up in all body parts.

Have good flexibility to utilize full body movements

It’s to make sure that body is fully loose/flexible from arms, back, chest, core & legs so that you can perform daily actions or even intense exercises/poses easily.

In all its complete essence, when we talking about mobility we generally talk about doing

Static Stretching / YOGA like Spinal Twist, Toe Touch, Butterfly etc.
Dynamic Stretching like Arm Circles, Hip Rotation, High Knees etc.
Flexibility Poses like Leg Splits, Seated Straddle, Plow, Seated Fold etc.

How mobility helps me ?

woman standing with her one leg — Photo by Wesley Tingey / Unsplash

First thing is just like any other exercise, mobility is meant to be started slowly & steadily. You can’t expect to perform a full split in just a few days. It takes time to take your body from rock solid to fully flexible.

Not only that mobility will help you in so many other things in life :

From not twisting your back from simply lying on sofa.
Reaching the upper shelves way more easily ;)
Not getting injured while playing any type of sport.
Having a great range of motion in your legs & arms.
& many many more :)

Mobility workouts are the first thing you should do in the morning. It gives you an instant rush of dopamine & help you easily transition from a sleepy state to an active one.

How to start being mobile ?

woman in white tank top and pink leggings doing yoga — Photo by Dylan Gillis / Unsplash

It’s one of the most easiest discipline to start at home. All you need is well nothing (yoga mat is better though 😁). You can get started from literally Day One and start performing simple yoga exercises & simple dynamic stretching to start feeling a lot better before you dive into more pillars of health.

There are multiple of exercises available over the internet, and literally free of cost as well. Pick any of them and start. It only requires 15-30 min everyday, that’s all ! Focus on doing both the static exercises (like yoga poses) as well as dynamic ones too. Give equal amount of time to each of them, static exercises usually improves your overall flexibility whereas dynamic improves the blood flow.

Few of the resources you can use :

I would highly recommend you to download BEND application, yes it is paid but it is so helpful as it guides you very well on various types of stretches & is one of the best overall apps out there.