There are many factors to working out that become key components to setting the ultimate foundation for your fitness success. Two key factors that play a large role in your growth are stability and mobility. These set a foundation for how far you can push yourself without over-pushing, and how much you can do and continue to do. In this blog post, we are going to teach you how the relationship between stability and mobility is important, not only for injury prevention but for understanding how different exercises place different stresses on the load for the body. Having a solid foundation of stability and mobility is essential for long term success with fitness. 

Stability is the ability to maintain control of the joint movement by coordinating actions of surrounding tissues and the neuromuscular system. The stability of the joint depends largely on the shape, size, surfaces where bones and joints make contact, the surrounding ligaments, and the capacity of the overall joint. Thinking of stability as the foundation for your workout, as you would a new home being built if you don’t build the foundation first, the walls will fall and eventually collapse. This is the same as the body, if you don’t have a strong inside, you will injure yourself and break down over time. 

Exercises for stability work:

  1. Single-Leg Stands 


  1. Standing straight
  2. Keeping one foot lifted and toes flexed
  3. Standing with arms to the side and holding 
  4. Engage the core
  1. Standing Marches


  1. Hands resting on a flat surface
  2. Raising one foot keeping it slightly slanted as if you’re walking 
  3. Alternating feet
  1. Planks

Courtesy of

  1. Forearms on the ground 
  2. Feet shoulder length apart
  3. Chest lifted 
  4. Engage the core

  1. Ball straight leg glute bridges 

Courtesy of

  1. Keep the back flat on the ground feet raised on the ball
  2. Palms out to the sides in a bent T state
  3. Keeping your feet flexed on top of the ball
  4. Raising your hips up and down to the floor and squeezing the glutes at the top
  5. Keep the heels on the top of the ball the remaining stable while squeezing the core

Mobility within a joint is the area where two bones meet. The mobility also refers to the amount the joint can move before it is restricted by the surrounding tissues tendons, muscles, and ligaments. Individuals often confuse mobility with flexibility when they are vastly different. Someone can be very flexible but lack stability and mobility within their joints. 

Exercises for mobility: 

  1. Shoulder pass-throughs 

  1. Stand straight
  2. Raising the bar in front of you
  3. Raising the bar and bringing it a little higher behind the head
  4. Keeping your feet grounded and having the only rotation be the movement of the arms

  1. Floor Windmills
  1. Laying on the floor in a walking man motion
  2. Keeping both feet flexed
  3. Rest one knee on a small foam roller
  4. Keeping the arms open wide in a T position and palms flat and open 
  5. Swaying back and forth only moving the arms and opening chest as the motion

  1. Cat Cows

1. Get on the ground on all fours

2. Lifting the hips and arching the back

3. As you lift the hips to bring the head down

  1. Hip Opener

  1. Standing with your hands on your hips 
  2. Feet shoulder length apart
  3. One foot remains grounded as the other is lifted
  4. Keeping the lifted foot in a flexed state 
  5. Circling the leg out in a bent motion opening the hip in a circle rotation 

Scapular Push-ups

1. Raising your body into a push-up position 

2. Keeping your arms shoulder length apart 

3. Lifting with the hips into a hollowed-out position

These are just a few examples of the many moves that can be done to exercise stability and mobility. With these examples, you can get a great start to how you should be moving your body both before and after warming up. At Trifit Wellness we can help you and guide you through safe and practical exercises for your body. We focus on functional movements that are incorporated into your everyday life. Contact us 

today to start learning the fundamentals of your fitness journey.