“Mobility flows” have taken the internet by storm.
Scroll through social media, and it seems like every fitness creator has a new mobility routine. But what do mobility flows actually do?
And is their popularity justified?
What are Mobility Flows?
For the uninitiated, a mobility flow combines several elements. It’s a hybrid between yoga-like movements, warm-up drills, calisthenics and popular pain relief exercises.
All this compressed into a 5-15 minute sequence.
Not Quite Cardio
I’m all aboard the cardio hype train, because mountains of scientific data show the superpowers of regular aerobic exercise.
Like longer lifespan, pain relief, cognitive function, heart health, insulin sensitivity, mental health and many more.
So, does a mobility flow count as cardio?
Probably not.
Research indicates most types of yoga are light physical activity – too easy to count towards the moderate or vigorous activity recommendations – and most mobility flows are of similar intensity to yoga.
Not Exactly Resistance Training
Most mobility exercises aren’t challenging enough to count as resistance training.
Sure, they may marginally increase strength for sedentary folks (because almost any physical activity will).
But they are far from optimal, especially when you consider fundamental exercise science principles like progressive overload and specificity.
Questionable Pain Relief
Do mobility flows relieve pain? Maybe.
The best rehab specialists use mobility drills to relieve musculoskeletal pain…when there’s impaired mobility.
However, stretching and mobility work can actually exacerbate issues for hypermobile folks who already have too much flexibility.
Overall, non-painful mobility work has a net positive effect on musculoskeletal pain.
And a specific mobility or strengthening, matched to an individual’s needs, is far superior to a general approach.
Better Than Yoga?
Yogis can breathe a (relaxed) sigh of relief.
Mobility work shares some similarities with yoga, and confers similar physical benefits.
But yoga has the edge because of its proven benefits for mindfulness, back pain relief, controlling anxiety and easing depression.
The Verdict
Mobility flows are not the pinnacle of fitness. They aren’t the best choice for aerobic exercise, or strength, or pain relief, or mindfulness.
But they are more productive than static stretching (and here’s why stretching is a waste of time for many).
Mobility flows likely have a small positive effect on health.
So prioritize them after the 2 most powerful physical activities for health and fitness – moderate or vigorous cardio, and regular resistance training.
Further Reading
Want to find long-term pain relief and make your body more resilient?
Progressive resistance training is vastly more effective than non-specific mobility work, slashing injury risk by over 50%!
Learn the basics in this article:
How to Get Strong and Stop Hurting
And for science-supported health tips you won’t find anywhere else, join the free Facts & Physio Newsletter. Plus, get The Recovery Checklist when you sign up.
