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Unleash Your Potential: Optimise Joint Mobility with Movement Method's Functional Training

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Amid the fitness buzzwords abundant today, there are three that truly stand out: Mobility. Flexibility. Functional Training. At first glance, these terms might seem interchangeable or merely separate parts of a larger fitness puzzle. However, when integrated appropriately, they are the key that unlocks your body's full potential - enhancing strength, agility, and the ability to move smoothly and efficiently in everyday life. Today, we delve into the world of Movement Method and its distinctive application of these concepts.

The Movement Method philosophy is grounded in the principle that our bodies perform best when our mobility (the range of motion around a joint), and flexibility (the pliability of our muscles) are optimised. This reality was long understood by our ancestors but is often ignored in many of today's cookie-cutter, one-size-fits-all training routines. Movement Method trains us to reclaim these natural abilities through Functional Training - a form of exercise that improves your ability to perform real-life activities, with exercises that mimic practical, real-world movements.

Fundamentals of Functional Training, Mobility, and Flexibility

To understand these concepts, let's first break down what Functional Training, Mobility, and Flexibility entail.

Functional Training, as suggested by Movement Method, concentrates on exercises that simulate common movements one might do at home, work, or during sports. The thought process behind functional training is that each exercise should be more than just pushing and pulling isolated muscle groups but rather enlists various muscles in the upper and lower body at the same time. A holistic approach engages and enhances not just your core strength but also your overall balance.

Mobility, on the other hand, is defined as the ability of a joint to move actively through a range of motion. This involves not just the joint and the state of the musculoskeletal arrangement around it but also the individual’s motor control within that range. Better mobility means an enhanced ability to perform movements with greater range, strength, and control.

Flexibility is the length of a muscle that allows the joint to move through a range of motion. While flexibility doesn't directly influence one's performance, its deficiency can affect mobility, thereby causing imbalances and eventually leading to injuries.

These aspects intersect at the cornerstone of attaining balance and optimal performance - Functional Flexibility. This isn't about being able to twist your body into pretzel-like poses. It goes deeper, into understanding how our primal movements (standing, walking, running, throwing and more) worked in an evolutionary context and aligning our current physical potential to these patterns. By optimising our flexibility to be functionally beneficial through the Movement Method, we enhance our overall movement and athletic capabilities.

Benefits of Functional Training on Joint Mobility and Flexibility

Investing your valuable time in functional training has a scale of benefits:

  1. Increased Joint Range of Motion & Muscle Flexibility: Functional fitness exercises are designed to train and develop your muscles to make it easier and safer to perform everyday activities. They improve both your joint mobility and muscle flexibility.

  2. Lower Risk of Injuries: By improving the balance and coordination of your muscles, functional training protects your body, lowers the chances of injuries, and ensures better body balance. It also contributes to better joint mobility, helping prevent joint pain and problems down the line.

  3. Improved Quality of Life and Enhanced Athletic Performance: Whether you're lifting heavy packaging, catching a football, or merely reaching for an item overhead in your kitchen, functional mobility aids in enhancing your everyday athleticism.

  4. Better Posture and Body Alignment: With an emphasis on strength and coordination, functional training enhances your posture. The Movement Method program understand the importance of posture and body alignment, and thus, incorporates exercises that promote better posture.

  5. Building Strength: These exercises focus on lower body strength, creating stronger bases which help to stabilise and synergise the upper body movements.

  6. Real-world Health: Functional training therefore focuses on improving "real-world" health. That is, functional training doesn't isolate one muscle group at a time. Instead, it works several muscle groups together - much like complex, real-world movements. This creates a workout that is practical and applicable to daily living.

  7. Positive Effects on Mental Health: There has been ample research to show that increased physical activity levels are associated with better mental health outcomes. The basic principles of functional training can be applied to all aspects of life, including managing stress, sleep better and other positive lifestyle factors.

By opting for the Movement Method modality, you are choosing a holistic, well-researched, and experience-backed approach to unlock these benefits.

Functional training and mobility training go hand in hand, as functional training aims to improve our ability to perform everyday activities and movements effectively and efficiently. Incorporating mobility exercises into your fitness routine helps to enhance joint mobility, increase range of motion, and improve overall functional fitness. By targeting specific muscle groups and joints, mobility exercises can help alleviate muscle imbalances, reduce the risk of injury, and improve overall movement quality.

Benefits of Integrating Mobility Exercises into Your Fitness Routine

  1. Improved Joint Health: Regular mobility exercises promote joint health by maintaining or improving the flexibility and strength of the surrounding muscles and connective tissues. This can help prevent joint stiffness, reduce the risk of joint-related injuries, and improve overall joint function.

  2. Enhanced Performance: By improving joint mobility and range of motion, mobility exercises can enhance your performance in various physical activities and sports. Increased joint mobility allows for better movement efficiency, power transfer, and overall performance in activities that require agility, strength, and coordination.

  3. Reduced Injury Risk: Mobility exercises help to address muscle imbalances, weaknesses, and tightness, which are often the underlying causes of many common injuries. By increasing joint mobility and range of motion, you can reduce the risk of muscle strains, tears, and joint-related injuries.

  4. Improved Flexibility and Muscle Function: Incorporating mobility exercises into your fitness routine can lead to improved flexibility and muscle function. Increased flexibility allows for better muscle lengthening and contracting capabilities, which is essential for optimal movement patterns, overall muscle function, and posture.

  5. Optimised Movement Patterns: Mobility exercises focus on improving movement patterns that mimic real-life activities and functional movements. By training the body to move efficiently and effectively through a full range of motion, you can improve overall movement quality, leading to better performance in daily activities and reduced strain on the body.

Examples of Mobility Exercises

Incorporating a variety of mobility exercises into your fitness routine can help target different muscle groups and joints, promoting overall joint mobility and flexibility. Here are a few examples of common mobility exercises:

  1. Ankle Circles: Sit on the floor with one leg extended in front of you. Point your toes away from you and make circles with your ankle in one direction, then reverse the direction. Repeat on the other leg. This exercise helps improve ankle mobility and flexibility.

  2. Hip Openers: Stand tall with your feet hip-distance apart. Take a step forward with your right foot, then rotate your body to the right side, keeping your left foot planted on the ground. Return to the starting position and repeat on the other side. This exercise helps improve hip mobility and flexibility.

  3. Thoracic Spine Rotation: Stand with your feet shoulder-width apart and place your hands behind your head. Rotate your upper body to the right side, then return to the starting position and repeat on the left side. This exercise helps improve thoracic spine mobility and rotation.

  4. Shoulder Mobility Exercises: Stand tall with your feet hip-distance apart. Extend your arms out to the sides at shoulder height. Keeping your arms straight, rotate your hands forward and backward in small circles. This exercise helps improve shoulder mobility and flexibility.

  5. Neck Circles: Sit or stand with your back straight. Slowly rotate your head in circles, starting with small circles and gradually increasing the size. Repeat in the opposite direction. This exercise helps improve neck mobility and flexibility.

Remember to perform mobility exercises with proper form and technique to maximise their benefits and minimise the risk of injury. Start with a gentle warm-up and gradually increase the intensity and range of motion as your body allows.

Incorporating Mobility Exercises into Your Routine with Movement Method

Movement Method provides a structured and research-backed approach to integrating mobility exercises into your fitness routine. With an emphasis on functional training and joint mobility, the Movement Method focuses on enhancing movement patterns for strength, flexibility, and overall body alignment.

The Movement Method incorporates a range of exercises that target specific muscle groups and joints, promoting joint mobility and optimising movement patterns. By following the principles and guidelines provided by the Movement Method, you can create a personalised fitness routine that addresses your specific mobility needs and goals.

In addition to the exercises mentioned above, the Movement Method includes a wide range of functional movements and mobility exercises, such as squats, lunges, hinge movements, pushing and pulling exercises, rotational movements, and walking patterns. These exercises aim to improve joint mobility and increase functional range of motion, resulting in enhanced overall movement quality and performance.

Remember, consistency is key when it comes to reaping the benefits of mobility exercises. Incorporate these exercises into your routine regularly, and gradually increase the intensity and duration as your mobility improves. Listen to your body, and modify or progress exercises as needed.


Integrating mobility exercises into your fitness routine is an effective way to improve joint mobility, increase range of motion, and enhance overall movement quality. In combination with functional training principles, mobility exercises utilised through the Movement Method can optimise joint health, reduce the risk of injuries, and improve performance in daily activities and sports.

By incorporating a variety of mobility exercises that target different muscle groups and joints, you can enhance your flexibility, muscle function, and overall mobility. Don't underestimate the power of mobility when it comes to unlocking your body's full potential. Embrace the Movement Method, prioritise joint mobility, and experience the benefits of functional training and enhanced movement for yourself.

Ready to take your fitness journey to the next level? Embrace the power of Movement Method and start your journey now to unlock the benefits of functional training and joint mobility.

Frequently Asked Questions (FAQs)

Here are some commonly asked questions about functional training, joint mobility, and the Movement Method:

1. What is functional training? Functional training is a form of exercise that focuses on improving your ability to perform real-life movements and activities more effectively and efficiently. It aims to enhance overall strength, joint mobility, flexibility, and coordination through exercises that simulate practical, everyday movements.

2. How does mobility training differ from flexibility training? While mobility and flexibility are related, they have distinct differences. Mobility refers to the joint's ability to move through a range of motion actively, whereas flexibility refers to the length and pliability of muscles that allow the joint to move. Mobility training focuses on improving joint mobility, while flexibility training focuses on increasing muscle flexibility.

3. Can functional training improve joint mobility? Yes, functional training can improve joint mobility. By targeting specific muscle groups and performing exercises that require a full range of motion, functional training helps to enhance joint mobility and increase overall movement quality.

4. Is functional training suitable for all fitness levels? Yes, functional training can be adapted to suit various fitness levels. The exercises can be modified or progressed to accommodate beginners, intermediate, and advanced individuals. It is important to listen to your body, start at a comfortable level, and gradually increase the intensity and difficulty as you progress.

5. How can the Movement Method help optimise joint mobility and flexibility? The Movement Method provides a structured approach to functional training that specifically targets joint mobility and movement optimisation. By incorporating research-backed exercises and methods, the Movement Method aims to improve joint health, reduce the risk of injuries, and enhance overall movement patterns and functional fitness.

6. Can I incorporate mobility exercises into my existing fitness routine? Absolutely! Mobility exercises can be incorporated into any fitness routine. Whether you enjoy strength training, cardiovascular exercises, or yoga, adding mobility exercises as part of your warm-up or cool-down routine can benefit your overall joint mobility, flexibility, and movement quality.

7. Is it necessary to consult a professional before starting functional training or mobility exercises? If you have any pre-existing health conditions, physical limitations, or concerns, it is always recommended to consult with a qualified fitness professional or healthcare provider before starting any new exercise program. They can assess your individual needs, provide customised guidance, and ensure that you perform exercises safely and effectively.



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