Improve Your Mobility and Flexibility Quickly: 5 Cheats to Getting Limber!

Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility

I want to begin this blog with a personal anecdote. I'm Jason, a Transformation Coach at Oomph Fitness and recently, I tweaked my back. The pain was so intense that transitioning from a seated to a standing position became nearly impossible. How did someone like me, knowledgeable about the body, nutrition, and health, make such a significant mistake? Was it from deadlifting too much? Jumping too high? Running too hard? I'm embarrassed to admit... at age of 33, I destroyed my back during a pickle-ball tournament. Did I chuckle to myself earlier as I watched older players stretch before the big game? Maybe... This has been a humbling teaching moment for me on the importance of mobility, one I am still paying for and one I won't soon forget.

This incident has motivated me to finally address this topic I've put off blogging for months. If you are like me, some days mobility falls to the bottom of the priority list in training.

Goals ➡ You Will Learn How To:

  • Prevent Injury

  • Speed Up Injury Recovery

  • Build Health Vitality

  • Hit Mobility Goals

  • BONUS: 30-Day Mobility Plan!

Why Flexibility and Mobility are Game-Changers:

Why get limber? Here, we'll dive into the crucial role that flexibility and mobility play in enhancing your overall well-being and performance. From injury prevention to improved posture and beyond, you'll discover how unlocking your body's full range of motion can be a real fitness game-changer.

Injury Prevention: Flexibility and mobility act as your body's natural shield against injuries. They pave the way for fluid joint movement, reducing the risk of strains and sprains during any physical activity, be it a game on the court or a hike in the wilderness (cough cough), don't pull a Jason.

Performance Boost: Imagine effortlessly gliding through every motion, whether it's acing a tennis serve, connecting the perfect kick, or mastering a challenging yoga pose. Flexibility and mobility give you the competitive edge, enhancing your performance and making every action smoother stronger and more sleek.

Posture Perfection: Bid farewell to slouching and welcome the confidence of standing tall! By addressing imbalances through flexibility and mobility training, you'll achieve better posture and kiss goodbye to those nagging back pains.

Range of Motion Magic: Whether you're aiming for higher kicks, longer reaches, or simply easier bending, flexibility and mobility training unlock the full potential of your body. Say hello to newfound agility and poise in every movement.

Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility

Pain Relief: Tight muscles and stiff joints can put a damper on daily life. Flexibility and mobility exercises offer relief by loosening those knots and easing chronic discomfort, leaving you feeling revitalized and ready to tackle the day.

 We all understand that mobility and flexibility are beneficial and extremely for our health and performance, yet we still struggle to prioritize them. Why is that?

5 Cheats Most People Don't Know About When It Comes to Mobility

#1 Breathing Technique:

At the core of every movement lies the breath – a powerful force that connects mind and body, enhances flexibility, and promotes overall well-being. When it comes to mobility, proper breathing techniques play a fundamental role in unlocking your body's full potential and maximizing the effectiveness of your stretches.

Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility

🌬️ Oxygen Boost: Think of your breath as the fuel that powers your stretch session. Deep, controlled breathing floods your muscles with oxygen, energizing them and enhancing their elasticity. As you inhale deeply, imagine your lungs expanding like balloons, filling every nook and cranny with revitalizing oxygen. Then, as you exhale slowly, envision releasing tension and stress with each breath, allowing your muscles to relax and lengthen.

🧘 Mind-Body Connection: Your breath is the bridge between your mind and body during stretching. Focus on syncing your breath with each movement, inhaling deeply as you prepare for the stretch and exhaling as you ease into it. This mindful breathing technique not only calms the mind but also helps you tune into your body's signals, allowing for a deeper and more effective stretch.

😌 Stress Relief: Stretching isn't just about physical flexibility; it's also a powerful tool for stress relief and relaxation. Incorporating breathwork into your stretching routine can amplify these benefits, helping to melt away tension and promote a sense of calm and tranquility. Imagine each inhale washing away stress and each exhale releasing any tightness or discomfort, leaving you feeling refreshed and rejuvenated.

Practical Tips:

  1. 🌬️ Belly Breaths: Practice diaphragmatic breathing, also known as belly breathing, to engage your diaphragm fully and maximize oxygen intake. Place one hand on your chest and the other on your abdomen. As you inhale deeply through your nose, feel your abdomen rise like a balloon, pushing your hand outward. Then, exhale slowly through your mouth, feeling your abdomen fall back toward your spine. Repeat this belly breathing technique throughout your stretching routine to promote relaxation and enhance flexibility.

  2. 🌀 Synchronized Movement: Coordinate your breath with each stretch, inhaling as you prepare for the movement and exhaling as you deepen into it. Visualize your breath flowing smoothly and effortlessly, guiding you deeper into each stretch with ease and grace. This synchronized breathing and movement create a rhythmic flow that enhances the effectiveness of your stretches and fosters a sense of mindfulness and presence in the moment.

  3. 🌿 Breath Awareness: Cultivate awareness of your breath throughout your stretching practice, noticing any areas of tension or resistance and using your breath to release them. If you encounter tightness or discomfort, take a moment to pause, close your eyes, and focus on your breath. Inhale deeply to create space and expansion in the body, and exhale fully to release any tension or resistance. With each breath, allow yourself to surrender more fully into the stretch, trusting in the power of your breath to support and guide you.

Incorporating proper breathing techniques into your stretching and mobility routine can elevate your practice to new heights, enhancing flexibility, relaxation, and overall well-being. So, take a deep breath, let go of stress, and dive into a world of rejuvenation and vitality with each stretch. 💨💪

#2 Mobility Training Isn't Just Stretching:

While stretching is a part of mobility training, it's not the only component. Mobility training also involves exercises and techniques that aim to improve joint range of motion, flexibility, and overall movement quality. This may include dynamic stretching, foam rolling, joint mobilization exercises, and proprioceptive drills to enhance body awareness and control.

🏃‍♂️ Dynamic Stretching: Dynamic stretching involves moving parts of your body through a full range of motion in a controlled manner. Unlike static stretching, where you hold a stretch for a period of time, dynamic stretching uses movement to actively stretch muscles and increase blood flow to the tissues. Examples include leg swings, arm circles, and walking lunges.

🌀 Foam Rolling:Foam rolling, also known as self-myofascial release, involves using a foam roller or similar tool to apply pressure to specific muscles and fascia. This helps release tension, break up adhesions, and improve blood flow to the tissues, ultimately enhancing flexibility and mobility. Foam rolling is often used as part of a warm-up or cool-down routine.

🤸‍♀️ Joint Mobilization Exercises: Joint mobilization exercises focus on improving the mobility and function of specific joints. These exercises may involve gentle movements or manual techniques to increase joint range of motion, reduce stiffness, and promote optimal joint alignment. Joint mobilization exercises are particularly beneficial for addressing mobility restrictions and improving movement mechanics.

🧠 Proprioceptive Drills: Proprioception refers to the body's ability to sense its position and movement in space. Proprioceptive drills aim to enhance proprioception and body awareness, which are essential for maintaining proper posture, balance, and coordination during movement. These drills often involve exercises that challenge stability, coordination, and spatial orientation, such as single-leg balance exercises, agility drills, and balance board exercises.

#3 Hydration Matters

Because you haven't heard it enough... lol, if you are staying hydrated please skip to the next one,  but if your like me and again put this on the back burner please read up.

  • Fluid for Flexibility 💪:Picture your muscles as a well-oiled machine. Just like any machine needs lubrication to function smoothly, your muscles require hydration to maintain flexibility. When you're adequately hydrated, your muscles are more pliable and less prone to stiffness and cramping.
  • Beat the Heat 🔥:Hydration isn't just essential during your workout; it's equally crucial before and after. Heat and humidity can accelerate dehydration, so make sure to drink water consistently throughout the day, not just when you're feeling thirsty. Hydrating before exercise primes your muscles for movement, while post-workout hydration aids in recovery and helps flush out toxins.
  • Electrolyte Balance 🍌: Hydration isn't just about water; it's also about electrolytes. Electrolytes like sodium, potassium, and magnesium play a vital role in muscle function and hydration balance. Incorporate electrolyte-rich foods and beverages into your diet, such as bananas, coconut water, and sports drinks, to maintain optimal electrolyte levels and support muscle flexibility.
Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility

Practical Tips:

  • Sip Smart🚰: Carry a reusable water bottle with you wherever you go, and make a habit of sipping water throughout the day. Set reminders on your phone or use apps to track your water intake and ensure you're meeting your hydration goals.
  • Pre-Workout Prep 🗒️: Hydrate adequately before your workout by drinking 16-20 ounces of water 2-3 hours before exercise. If you're exercising for longer than an hour or in hot conditions, consider consuming a sports drink or electrolyte-infused water to replenish lost fluids and electrolytes.
  • Post-Workout Replenishment 🥵: After your workout, rehydrate with water or a recovery drink containing electrolytes and carbohydrates to replenish lost fluids and glycogen stores. Aim to drink at least 8 ounces of fluid within 30 minutes of finishing your workout and continue hydrating throughout the day to support muscle recovery and flexibility.

Hydration isn't just about quenching your thirst; it's about keeping your muscles supple, resilient, and ready to perform at their best.

#4 Consistency is King 👑

Flexibility isn't built in a day, but with a dash of dedication and a sprinkle of persistence, you'll get there! Make stretching and mobility exercises a non-negotiable part of your daily routine, just like brushing your teeth or scrolling through cat memes. Even if you only have a few minutes to spare, those mini-stretch sessions add up over time, leading to noticeable improvements in your flexibility and mobility.

Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility
  1. Muscle Memory Magic: Consistent stretching sends a powerful message to your muscles, encouraging them to adapt and become more flexible over time. Just like practicing a musical instrument or learning a new skill, repetition is key to ingraining proper movement patterns and improving range of motion. By making stretching a regular habit, you enhance muscle memory, making it easier for your body to maintain flexibility and mobility in the long run.

  2. Prevention of Tightness and Imbalances: Skipping stretching sessions can lead to the accumulation of muscle tightness and imbalances, increasing the risk of injury and discomfort. Consistent mobility work helps counteract the effects of sedentary lifestyles, prolonged sitting, and repetitive movements by promoting muscle lengthening, joint mobility, and alignment. By addressing tightness and imbalances proactively, you can prevent future issues and maintain optimal physical function.

  3. Mental Motivation Boost: Incorporating stretching into your daily routine can provide a mental boost, enhancing your motivation and sense of accomplishment. The act of setting aside time for self-care and movement promotes mindfulness, reduces stress, and fosters a positive mindset. As you witness gradual improvements in your flexibility and mobility, you'll feel more inspired to stay consistent and continue challenging yourself. Remember, every stretch session brings you one step closer to your goals!


  1. Schedule It In: Treat your mobility practice like any other important appointment by scheduling it into your daily routine. Whether it's first thing in the morning, during your lunch break, or before bed, designate a specific time each day for stretching and mobility exercises. Setting a regular schedule helps establish a habit and ensures that you prioritize your mobility practice amidst life's busyness.

  2. Mix It Up: Keep your mobility routine fresh and exciting by incorporating a variety of exercises and techniques. Explore different stretching modalities such as yoga, Pilates, foam rolling, and mobility drills to target various muscle groups and movement patterns. Experiment with new stretches, props, and routines to prevent boredom and maintain your interest in the practice.

  3. Make It Enjoyable: Find ways to make your mobility practice enjoyable and rewarding to increase your likelihood of sticking with it. Create a comfortable and inviting space for stretching, complete with soothing music, dim lighting, or scented candles. Pair your mobility exercises with activities you enjoy, such as watching your favorite TV show, listening to a podcast, or practicing mindfulness. By making your mobility practice a pleasurable experience, you'll look forward to it each day and be more inclined to stay consistent. 

Mobility Training Is Very Specific to Individuals:

Everyone has different mobility needs based on factors such as genetics, lifestyle, past injuries, and daily activities. What works for one person may not be suitable for another. Effective mobility training should be personalized to address individual limitations and imbalances. This may involve identifying areas of tightness or weakness through assessments and designing a tailored mobility program accordingly.

  • Optimized Results: Tailoring mobility training to individual needs ensures that exercises and interventions address specific limitations and imbalances effectively. By identifying areas of weakness or stiffness through assessments, individuals can focus on targeted exercises that directly improve their mobility and movement patterns. This personalized approach maximizes the effectiveness of mobility training, leading to more significant improvements in range of motion, flexibility, and overall movement quality compared to generic, one-size-fits-all approaches.
  • Injury Prevention and Risk Reduction: Addressing individual needs in mobility training plays a crucial role in injury prevention and risk reduction. Everyone has unique movement patterns, past injuries, and daily activities that can impact their mobility and susceptibility to injury. By tailoring mobility programs to address these factors, individuals can correct movement imbalances, strengthen weak areas, and reduce the risk of overuse injuries or musculoskeletal issues. This proactive approach not only enhances physical performance but also promotes long-term joint health and resilience.

  • Sustainable Long-Term Habits: Personalized mobility training fosters sustainable long-term habits by aligning exercises with individual preferences, capabilities, and goals. When individuals feel that their mobility program is tailored to their needs and interests, they are more likely to maintain consistency and adhere to their training routine over time. This intrinsic motivation stems from a sense of ownership and investment in their health and well-being, leading to lasting lifestyle changes. By incorporating enjoyable and meaningful activities into their mobility training regimen, individuals are more likely to sustain their efforts and reap the benefits of improved mobility for years to come. 

For specific individual needs please reach out to one of our coaches

Now What? - Take Home Tools

And there you have it, folks – a deep dive into the world of mobility and flexibility. From injury prevention to enhanced performance and beyond, it's clear that prioritizing mobility is a game-changer for anyone looking to improve their overall well-being and fitness.

Oomph Fitness: 5 Things Most People Don't Know When It Comes to Mobility


Body Wave

Check out our Body Wave program! Designed to revolutionize your approach to movement, Body Wave offers a transformative experience tailored to your unique needs and goals. Embracing the fluidity of the body, this dynamic program combines elements of mobility training, functional movement, and body awareness to unlock your full potential. Whether you're seeking to enhance flexibility, improve posture, or boost athletic performance, Body Wave provides the tools and techniques to help you ride the wave to success.

  1. Dynamic Movement Integration: Unlike traditional fitness programs, Body Wave emphasizes dynamic movement integration, which focuses on fluid and functional movements that mimic real-life activities. By incorporating dynamic movements into our program, we enhance mobility by engaging multiple muscle groups, improving joint flexibility, and promoting better coordination and balance. This approach not only increases overall mobility but also enhances movement efficiency and resilience in various daily tasks and physical activities.

  2. Tailored Progression and Personalization: Our Body Wave program is designed to cater to individual needs and abilities, ensuring that each participant receives personalized attention and guidance. Through thorough assessments and ongoing feedback, our expert instructors tailor the program to address specific mobility limitations and goals. Whether you're a beginner looking to improve flexibility or an athlete aiming to optimize performance, our tailored progression ensures that you can safely and effectively enhance your mobility at your own pace.

  3. Mind-Body Connection and Mindfulness: Body Wave goes beyond physical movements to cultivate a deeper connection between the mind and body. Through mindfulness practices and body awareness exercises, participants learn to tune into their bodies, identify areas of tension or restriction, and release stress and tension that may be inhibiting mobility. By fostering a heightened sense of awareness and presence, our program empowers individuals to move with greater ease, fluidity, and grace, both on and off the mat. This holistic approach not only improves mobility but also enhances overall well-being and vitality.

By incorporating dynamic movement integration, tailored progression, and mindfulness practices, our Body Wave program offers a unique and effective approach to improving mobility. Whether you're looking to enhance flexibility, reduce pain, or optimize performance, Body Wave provides the tools, techniques, and support to help you unlock your full movement potential and thrive in every aspect of your life.

Download the app and Get Moving with Body Wave!

Already Subscribed? Start Body Wave Now!


30-Day Mobility Plan

Day Key Mobility Exercises Strength Training Stretches
1 Hip Flexor Stretch, Cat-Cow Bodyweight Squats Hamstring Stretch, Quadriceps Stretch
2 Shoulder Circles, Arm Circles Push-Ups Chest Opener Stretch, Triceps Stretch
3 Ankle Circles, Calf Raises Lunges Calf Stretch, Achilles Stretch
4 Spinal Twist, Forward Fold Planks Lower Back Stretch, Glute Stretch
5 Wrist Circles, Hand Stretches Dumbbell Rows Wrist Flexor Stretch, Wrist Extensor Stretch
6 Neck Rotations, Neck Tilts Shoulder Press Neck Flexor Stretch, Neck Extensor Stretch
7 Glute Bridges, Leg Swings Deadlifts Glute Stretch, Piriformis Stretch
8 Side Lunges, Hip Circles Bodyweight Lunges IT Band Stretch, Hip Flexor Stretch
9 Spinal Twist, Cat-Camel Bent-Over Rows Lower Back Stretch, Upper Back Stretch
10 Toe Touches, Seated Twist Bicep Curls Hamstring Stretch, Lower Back Stretch
11 Side Bends, Side Leg Raises Leg Press Oblique Stretch, Hip Flexor Stretch
12 Knee Hugs, Leg Swings Leg Curls Quadriceps Stretch, Hamstring Stretch
13 Arm Circles, Shoulder Rolls Bench Press Chest Stretch, Shoulder Stretch
14 High Knees, Butt Kicks Squats Quadriceps Stretch, Glute Stretch
15 Spinal Twist, Forward Fold Pull-Ups Lower Back Stretch, Hamstring Stretch
16 Ankle Circles, Calf Raises Leg Extensions Calf Stretch, Achilles Stretch
17 Wrist Circles, Hand Stretches Military Press Wrist Flexor Stretch, Wrist Extensor Stretch
18 Neck Rotations, Neck Tilts Shrugs Neck Flexor Stretch, Neck Extensor Stretch
19 Hip Flexor Stretch, Cat-Cow Leg Raises Hamstring Stretch, Quadriceps Stretch
20 Shoulder Circles, Arm Circles Dumbbell Bench Press Chest Opener Stretch, Triceps Stretch
21 Glute Bridges, Leg Swings Romanian Deadlifts Glute Stretch, Piriformis Stretch
22 Side Lunges, Hip Circles Lat Pulldowns IT Band Stretch, Hip Flexor Stretch
23 Spinal Twist, Cat-Camel Bent-Over Rows Lower Back Stretch, Upper Back Stretch
24 Toe Touches, Seated Twist Preacher Curls Hamstring Stretch, Lower Back Stretch
25 Side Bends, Side Leg Raises Leg Press Oblique Stretch, Hip Flexor Stretch
26 Knee Hugs, Leg Swings Leg Curls Quadriceps Stretch, Hamstring Stretch
27 Arm Circles, Shoulder Rolls Cable Crossovers Chest Stretch, Shoulder Stretch
28 High Knees, Butt Kicks Leg Press Quadriceps Stretch, Glute Stretch
29 Spinal Twist, Forward Fold Pull-Ups Lower Back Stretch, Hamstring Stretch
30 Ankle Circles, Calf Raises Leg Extensions Calf Stretch, Achilles Stretch


Looking for more? Move with Body Wave

  • Follow along with our trainer as she guides you to a quick more flexible and healthy you! 😊  

Download the app and Get Moving with Body Wave!

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