Cracking the Mobility Code: Beyond Stretching and Rolling

Debunking Mobility Myths

When it comes to mobility training, some of the biggest misconceptions involve stretching and foam rolling. While these approaches certainly have their place and can fit within a mobility protocol, they are simply not the appropriate tools for delivering the intended result. These methods will often feel great at the moment but will not offer long-term results that have you feeling like you’re moving well and confident under the barbell. This is why we see value in debunking mobility myths. Because there is a better way.

In this article, we will be quickly uncovering the difference between traditional vs innovative approaches to mobility training and why the Primal Method speeds up results while making sure they last longer than just stretching and foam rolling. 

Primal Mobility in Action (a few exercises to try)

When most people think of mobility they think of range of motion. While this certainly is a piece of the pie, mobility is so much more than that. It is the ability to control our movement in often compromised positions, strength in our deepest ranges, and confidence under commonly compromised positions. This is why an active, strength-based approach to mobility is a must. Without it, there is no space to foster these results.

When most people are spending their time holding long, boring stretches, the Primal Mobility techniques will have you active and involved in your mobility training. Truly engaging a response from the nervous system to make sure the results you get from your efforts won’t disappear by the time you leave the gym or finish the Netflix episode (yeah, you can do your mobility training while watching Netflix…a lot of our clients do). When most stretching sessions feel boring and uninteresting, this approach will make it feel more like a hands-on experience. 

To give you an example of the difference. I will post a video demonstration below of a traditional pigeon stretch (even this video of the Strict Static Pigeon will likely improve how you’re doing your classic pigeon stretch), in contrast to a simple yet far more active variation, the Pigeon Hold. I’ll also throw in another active pigeon variation to help you get creative!

Classic Approach

Primal Approach 1

Primal Approach 2

The Science Behind Mobility

Most people stretch because a muscle feels tight and may even be causing them pain or discomfort. This may offer some relief, but the symptoms are almost guaranteed to come back in a short period of time because there has been zero physiological change. Ironically enough, when a muscle feels tight, this doesn’t mean that it is physically shorter. This is why most people will stretch endlessly…they feel like their muscles are chronically short, but there’s a better way! Let me quickly explain without boring you!

When a muscle feels short, it’s often because our stretch reflex is hyperactive. Our stretch reflex is a neurological response that causes our muscles to contract when they reach a length that our body has not deemed as “safe” yet. In order for our body to feel like these particular ranges of motion are safe, we need to encourage our nervous system to trust them…the way to do this is through strength and control. As we begin to develop strength within these deeper ranges of motion, our stretch reflex will be triggered later in the stretching process, giving us the feeling that our muscles are longer and reducing our symptoms of discomfort. 

This is exactly why Primal Mobility’s approach is so effective. We follow the scientific facts and create a protocol around them. If you want mobility gains that actually help you reduce your pain, get under a barbell with more confidence, improve how your muscles engage in a deep squat, and even take less time to warm up and recover from training sessions, you should also be following a research-backed mobility protocol.

Real Athletes, Real Transformations

Strength-based mobility training is not intended to replace your current fitness approach; it’s really just a strategic supplement that helps you get past the pains and discomforts that are holding you back from continued progress in the gym. Time and time again, we see this approach help people overcome these types of issues…it really is a simple process. 

Here’s a great case study: 

Bre was a CrossFitter who came to Primal after having surgery for her torn Achilles. She’d get shooting pain in her hip flexor and flare-ups of pain in her lower back. After only 4-weeks of working with a Primal Mobility Coach, her pain lessened significantly, and she hasn’t had sharp back pains since completing the program! 

“I’ve tried a bunch of those mobility apps, but they didn’t help. My squat wouldn’t get anywhere near parallel. I’m so so happy with my progress! If you’re doubting to get on this program: JUST GO FOR IT. You won’t regret it.” Jeunnesse D, European CrossFitter & Weightlifter

“After about a year of doing CrossFit I began having a lot of troubles with pain in my knees. I was diagnosed with osteoarthritis in both knees. My strength is growing and I have begun to love squatting again. I am beyond blessed to be a part of Primal, and will never have enough words to say how grateful and thankful I am. Trust the process, patience and consistency will take you a long way. Find the right team to support you on your journey.” Cindi J, American Powerlifter

“My results have been mind-blowing. In a short time, I’ve been able to see and feel immediate mobility gains. I’ve tried basically everything else out there and Primal Mobility is hands down the best thing I’ve come across. Trust me, don’t wait, come join us!” Mike A, Canadian CrossFitter

“Two years ago, I was diagnosed with shoulder tendonitis leaving me unable to sleep some nights. I’ve seen massive changes to my mobility through Primal’s programming and the Primal Method. Since starting, I feel all around more mobile, recovering better, and that ever-elusive squat is getting closer by the day! Honestly, joining Primal was the best choice I’ve made in my fitness so far, it’s made such a difference.” Huw D, European CrossFitter

Conclusion

At the end of the day, mobility training should not be boring or excessively time-consuming…because then you’ll never do it anyway. We want it to be interesting, engaging, challenging, and motivating so that you continue to show up. For this, the results need to be quick and sustainable, all while helping you understand how this work applies to your goals and training approach.

The results we want you to see from your mobility training are pain reduction, confidence under the barbell, not feeling like you need to warm up for 30 minutes before every training session, and you’re ability to get into previously challenging positions with ease (deep squat, front rack, overhead squat, overhead position, touch your toes, etc.)

If you’re not sure where to start and are ready to take your mobility training seriously, we’ve got your back (and hips, and shoulders, and knees…you get it). Just click here to book a call with our head coach, and she’ll give you the details of all of our coaching and programming options!