3 Tips to Make Mobility Training Part of Your Day
At Whitebelt Athletics, we emphasize the importance of mobility as part of a balanced approach to health. Mobility training not only enhances movement and reduces pain but also supports other pillars of wellness, such as sleep, stress management, and overall quality of life. Incorporating mobility into your daily routine doesn’t have to be a chore—you are already incredibly busy with jobs, family, life stress. We don't want to add one more thing that won't or can't get done. You got this! So let’s break down three tips to make it easy and effective.
Tip 1: Stack a New Habit with an Existing One
In the bestselling book Atomic Habits by James Clear, he introduces the concept of habit stacking. Habit stacking involves attaching a new habit to an existing one to make it easier to remember and perform consistently. For example:
- While brushing your teeth, spend two minutes doing long lever calf mobilizations.
- While brewing your morning coffee, prep your upper body with the shoulder spin up.
This strategy works because your brain is already wired to perform the existing habit, and tying the new behavior to it takes advantage of those neural pathways. Clear explains that the key to successful habit stacking is choosing a consistent and specific trigger for your new habit. By pairing mobility training with something you already do daily, it becomes a seamless addition to your routine.
Tip 2: Do Mobility Training 10 Minutes Before Bed
Incorporating 10 minutes of mobility work into your bedtime routine can do wonders for both your body and mind. Gentle stretches and deep breathing exercises stimulate the parasympathetic nervous system, also known as the "rest and digest" system. This helps reduce stress, lower heart rate, and promote relaxation, making it easier to fall asleep.
Have you ever had a deep tissue massage? The first few minutes are pretty agonizing. Then by the end of the hour you were probably drooling on the massage table. Your central nervous system realized that it was OK to relax, and your body essentially shut off. The same general principle can be utilized by doing deep tissue mobilizations before bed. Combine some targeted pressure from a lacrosse ball and some deep breath work, and your body will respond and begin to chill out.
Additionally, addressing physical restrictions—such as tight hips, shoulders, or lower back—before bed can alleviate discomfort that might otherwise disrupt your sleep. Over time, this practice not only improves your physical health but also creates a calming ritual to signal your body that it’s time to wind down. Think of it as a two-for-one deal: better sleep and better movement!
Tip 3: Keep Your Mobility Tools Visible and Accessible
We’ve all heard the phrase “out of sight, out of mind.” That is why when it comes to building any habit—mobility training included—one of the most powerful principles is managing friction. Friction refers to the effort or resistance it takes to perform an action. According to Clear, to establish a new habit, the goal is to reduce that resistance as much as possible, making it easier to follow through.
Keeping tools like foam rollers, lacrosse balls, or yoga mats in visible, accessible locations reduces friction. Think about it: if your foam roller is tucked away in the back of a closet, you’d need to remember it’s there, open the closet, dig it out, and find a suitable space to use it. Each of these steps adds friction, making it less likely you’ll stick to the habit.
By contrast, placing the foam roller next to your couch eliminates those barriers. It’s right there, ready for use while you’re watching TV or unwinding. The easier it is to start, the more likely you’ll be to follow through consistently.
Place your foam roller next to your couch, you might be inclined to roll out your back or legs while watching TV. Making tools accessible reduces friction and increases the likelihood that you’ll stick to your mobility habits.
Conclusion
By stacking mobility training with an existing habit, dedicating a few minutes to it before bed, and keeping your tools within reach, you can easily make mobility a natural and enjoyable part of your daily routine. These small but effective strategies not only improve your movement but also contribute to better sleep, reduced stress, and a more balanced lifestyle.
Start today by choosing one tip to implement—whether it’s pairing ankle stretches with your morning coffee or leaving your foam roller by the couch. Remember, consistency is the key to seeing results, and these simple adjustments can make a big difference in your overall health.
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