How to Improve Joint Mobility for Better Movement

June 2

As a performance physical therapist working with athletes and active adults across Fort Lauderdale, one of the most common questions I get is: “How can I move better and feel more athletic?”

While many people focus on strength or cardio conditioning, the real game-changer often lies in improving joint mobility.

Mobility is not just about stretching—it’s about gaining usable range of motion that you can control. It’s about building strong, stable, and efficient joints that can handle life’s demands—whether you’re sprinting on the beach, paddling out to surf, or squatting in the gym.

Here’s how we help clients at The MVMT Lab improve joint mobility for better movement, backed by the latest research.

1. Start With a Movement Assessment

Before you can fix a problem, you have to know what’s causing it. A movement screen or joint-by-joint assessment allows us to identify mobility restrictions or compensatory patterns that may be limiting your performance or increasing injury risk.

Common signs of poor mobility include:

  • Pinching or tightness during deep squats or lunges

  • Limited shoulder or thoracic spine movement during overhead motions

  • Compensations in walking, running, or lifting

Every program we create at The MVMT Lab is customized based on these findings. No cookie-cutter plans—just data-driven care.

2. Use Active Mobility Drills, Not Just Passive Stretching

Mobility is different from flexibility. While flexibility refers to how far a muscle can stretch, mobility is about how well a joint can move under control. That means static stretching isn’t enough.

Active mobility drills such as:

  • Controlled Articular Rotations (CARs)

  • End-range isometrics

  • Banded joint mobilizations
     help develop strength and control at the edges of your range.

A 2023 study published in Journal of Functional Morphology and Kinesiology found that strength training through full ranges of motion improves mobility more effectively than stretching alone (Afonso et al., 2023).

3. Incorporate Load and Resistance

Loading the joint in its available range can reinforce new mobility gains. Think:

  • Goblet squats for hips and ankles

  • Deep split squats for hip flexors

  • Overhead carries for shoulder and scapular stability

Resistance training through a full range of motion builds joint strength and neuromuscular control—both essential for translating mobility gains into better athletic performance.

Research supports this: resistance training not only improves strength but also increases joint range of motion, especially when exercises are done at longer muscle lengths (Morton et al., 2011).

4. Make It a Daily Habit

Consistency is key. You don’t need an hour each day. Even 10-15 minutes of targeted work can make a difference over time. Try habit-stacking mobility drills into your warm-up, post-workout routine, or morning stretch.

Your body adapts to how you use it. If you want mobile joints, you have to use them that way—regularly.

Final Thoughts

Improving joint mobility doesn’t require fancy equipment or endless stretching. It requires intention, consistency, and understanding how your body moves.

At The MVMT Lab in Fort Lauderdale, we believe mobility is the foundation for all athletic movement—and when you improve it, everything else gets better: strength, performance, recovery, and injury resilience.

Let us help you move better, train smarter, and feel stronger in every step.

References:

  • Afonso, J., Rocha, T., Nikolaidis, P. T., Clemente, F. M., & Sarmento, H. (2023). Strength training with full range of motion increases joint mobility. Journal of Functional Morphology and Kinesiology, 8(1), 14. https://doi.org/10.3390/jfmk8010014

  • Morton, S. K., Whitehead, J. R., Brinkert, R. H., & Caine, D. J. (2011). Resistance training vs. static stretching for improving flexibility in college wrestlers. Journal of Strength and Conditioning Research, 25(2), 319–325. https://doi.org/10.1519/JSC.0b013e3182023a0e