Should mobility work come before or after stretching?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.The correct sequencing is critical when it comes to blending mobility and stretching. Always undertake joint mobility exercises before engaging in dynamic work, as this prepares you for the activity. For recovery after static stretching post-activity. Keep these sessions apart by several hours to avoid performance inhibition and to gain their full benefit.
Pre-Activity Mobility
- Prepares joints for movement demands
- Activates neuromuscular pathways
- Enhances blood flow to working tissues
- Improves movement coordination instantly
Post-Activity Stretching
- Releases accumulated muscle tension
- Aids tissue recovery and elongation
- Reduces next-day soreness
- Complements mobility work safely
Separation Importance
- Prevents nervous system confusion
- Avoids strength performance reduction
- Maximizes joint lubrication benefits
- Allows distinct adaptation pathways
Mobility work preps your joints for action via active movement patterns. Dynamic rotations and controlled range of motion help prep your nervous system for upcoming demands. This provides optimal joint lubrication and coordination before loading the tissue, ensuring smooth movement. Stretching afterward helps address the tissue elongation without negatively affecting performance.
When paired together, they become less effective, as static stretching reduces the muscles' ability to resist tension by 5-30%. Strength and stability for activities that follow can be less than they could be. By separating the sessions by 2-3 hours, the performance benefits can be maintained, allowing each system to operate optimally.
The practical application of schedule-wise mobility involves considering mobility work upon waking or before engaging in an activity. Shoulder pass-throughs pre-gardening. Ankle rocks pre-walking. Reserve stretching for post-activity or before evening. This separation preserves the quality of movement but improves recovery and long-term tissue health.
Read the full article: 10 Essential Joint Mobility Exercises for Movement
