Mobility and stretching are the keys to moving well, staying injury-free, and performing at your best. Strength alone isn’t enough if your body feels stiff or restricted. By improving flexibility, protecting your joints, and increasing your range of motion, you’ll lift heavier, recover faster, and feel better in everyday life. Ten minutes a day of mobility work can make the difference between progress and setbacks.

Prevents injuries and joint pain.
Improves posture and daily movement.
Increases range of motion (helps strength gains).
Speeds up recovery between workouts.

Why it matters

Types of stretching & mobility work

Dynamic stretching

Leg swings, arm circles, hip openers
Gets blood flowing + joints ready
Good to do before a workout

Static Stretching

Stretches in which there is no movement, e.g. you hold it in place
Helps lengthen muscles and prevent stiffness
Good to perform on rest days or after workouts, do not complete these before a workout.

Mobility drills

Foam rolling, banded stretches, ankle/knee/hip drills
Focused on joint health and fluid movement
Good to perform on rest days

Influencers

Here’s a curated list of top creators—spanning YouTube and Instagram—who specialize in mobility, flexibility, and joint health training. Do your own research, see what works for you and put your own routine/schedule together.

Kelly Starrett

Renowned physical therapist, CrossFit coach, and author of Becoming a Supple Leopard, Kelly brings biomechanics and mobility to the masses. His work blends practical movement science with injury prevention.

Anna Mcnulty

A self-taught contortionist with over 11 million YouTube subscribers, Anna excels in flexibility for both beginners and advanced users. Her soft, flowing stretching routines are both motivational and effective.

Tom Merrick

Known for his clear, beginner-friendly mobility routines, Tom offers a great starting point for those new to flexibility work. He covers everything from shoulders to lower body in accessible, progressive formats.

If you haven’t performed or researched any stretching/mobility work before, it can be a lot of new movements. Take your time with it and feel for yourself what you need. Once you feel like you have enough knowledge, create your own stretching/mobility schedule tailored towards yourself.

Always warm up dynamically before lifting.
Use static stretches after workouts, not before.
Ten minutes a day beats an hour once a week.
Mobility keeps you lifting pain-free for years.

Quick takeaways

Dan Van Zandt

Focused on the science behind flexibility training, Dan offers research-backed insights. Ideal for anyone interested in evidence-based approaches to mobility.

Skipping warm-ups.
Only stretching once injured.
Bouncing during stretches (risk of injury).
Ignoring mobility because “it’s not lifting.”

Common mistakes