Stretching and Mobility Basics Every Member Should Know

Stretching gets lumped together as one thing, but static stretching and mobility work serve different purposes — and using the wrong one at the wrong time is a common, easily fixed mistake.

Dynamic movement before, static stretching after

A dynamic warm-up — light movement through a joint's range of motion — prepares the body for training. Static stretching, holding a position, is better suited to after a workout or on its own, not as a pre-lift warm-up.

Mobility work targets daily movement, not just the gym

Hip and shoulder mobility exercises help far beyond a workout — better mobility shows up in everyday movement, posture, and reduced stiffness from long periods of sitting.

A few minutes of the right kind of stretching, at the right time, does more than a long, unfocused stretch routine that isn't matched to what a member actually needs.