Mobility and yoga
How to gain range of motion, when to stretch, and what yoga adds.
3 min read
Range of motion improves with regular practice. Stretching works, and so does strength training through a full range.
Same
range of motion gains from full-range strength training as from stretching[1]
Builds mobility
- Full-range lifts: deep squats, RDLs, full push-ups
- Regular static stretching; hold time and frequency mattered little in studies
- Yoga 2 to 3 times a week
Does little
- Holding stretches 60 s or longer right before heavy lifting
- Forcing into pain
- Bouncing in a stretch
10-minute daily routine
- Hips. Deep squat hold, 60 s.
- Hamstrings. Standing forward fold, 60 s.
- Upper back. Thread the needle, 5 each side.
- Shoulders. Wall slides, 10.
- Ankles. Knee-to-wall, 10 each side.
Strong evidence
Static stretches under 60 s before training barely affect strength; long holds right before heavy lifting can reduce force a little.[2]
| Practice | Best for |
|---|---|
| Yoga | Mobility, balance, calm |
| Yoga flow in Levlofit | Sphinx, butterfly, frog and twists |
| Full-range lifting | Strength and range together |
Key points
- Full-range strength training improved range of motion as much as stretching.
- Short stretches before training barely affect strength.
- Stretch regularly; across studies, how long and how often mattered little.
Up next
- Kettlebell training: One more tool for strength and conditioning: the kettlebell.
Sources
- [1] Afonso J et al. Strength training versus stretching for improving range of motion: a systematic review and meta-analysis. Healthcare 2021;9(4):427.
- [2] Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab 2016;41(1):1-11.
- [3] Konrad A et al. Chronic effects of stretching on range of motion with consideration of potential moderating variables: a systematic review with meta-analysis. J Sport Health Sci 2024;13(2):186-194.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.