Video: Better Joint Mobility

Sep 11, 2013
by James Wilson  
Getting tight and losing some mobility is one of those things that doesn't seem like a big deal at first but it catches up with you eventually. While at first you may just feel a little stiff, if left alone that stiffness can start to rob you of power and endurance while also setting you up for an overuse injury.

For us as mountain bikers keeping the hips, shoulders and ankles mobile becomes even harder because we spend so much time in the same basic position on the bike. Standing up to pedal helps with this some since you're in less of a static position compared to seated pedaling but even then you need to do something to avoid letting stiffness turn into something worse.

In this video I show you a simple 5 minute routine that you can do before and/ or after a ride to keep your joints mobile so they can perform and feel their best.

Views: 10,090    Faves: 101    Comments: 1

If you have any tips or mobility drills you like to use post a comment below sharing them. And as always, if you like this routine please click one of the Like or Share buttons below to help spread the word.

Until next time...

Ride Strong,

James Wilson

MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit to sign up for the free Trail Rider Fundamentals Video Mini-Course.

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  • 15 0
 Title lead me to think this was about something else entirely. Great info and looking forward to trying this out. I turned 42 today, bones don't move nearly as well as they used to. I find much of my self care is motivated by riding. Life and riding constantly reflects each other (mind, body, soul). Constant refining is probably the only constant. Here's to making it better.
  • 20 1
 I always thought better joint mobility was achieved with a pocket vaporizer
  • 10 0
 Joint mobility is responsible for chronic happyness
  • 10 0
 Perfect timing! I got my cast off a few hours ago!
  • 7 1
 Despite common belief there is no convincing evidence that stretching reduces injury. It likely aides in recovery though. Stretching without a proper warmup has been shown to increase the risk of injury.
  • 2 0
 ^this is what i grew up learning. some of the static stretches with the knee involved can't be that beneficial. It looks as if he is combining yoga positions. maybe talk about a warm-up first and foremost as well as breathing thru and how it may relate to a rider's current conditioning or injuries. I realize it's a short edit but eliminating that info can be bad. however, hard to argue with the benefits of mobility in general.
  • 1 0
 I have to agree with the sentiments fullbug.
  • 2 0
 Proper stretching includes proper warmup. Stretching most certainly reduces injury, hence why it is a staple of athletic training, physical therapy, and other western and complementary medicine. "Convincing evidence" has not been funded by pharmaceutical companies, therefore this evidence is not present. It is common sense that stretching soft tissue that has both concentric and eccentric movements will reduce injury.
  • 3 0
 As important as flexibility is .... there is a lot of external tibial rotation in the first pose demonstration which can't do you much good, especially when pushing for more flexion in the knee! Is this really the correct technique? Also, kneeling in general can't do your knees much good so similar flexibility exercises without half your weigh going through a kneeling knee might be better. Just a lay persons thoughts. Specifics aside, flexibility is very helpful and important regardless of age
  • 3 1
 I agree, I am 37. I have done high level dh and xc, that combined with a work history that has beat my body up. This stuff is more and more important now. I wish I would have taken more time to warm up and stretch out when I was younger.
  • 1 0
 Great video and very well explained in details. I would like to share mine and you can try it if you like. I use a different technique but with the same concept, although it's probably a bit harder but faster. I go on a squat position with my knees more spread outward. I bend my knees all the way down like in a sumo position then place my allows on the legs just above the knees to help the tension off my legs, hence transferring it to my shoulders and back. Once I place my elbows to my legs just above the knees I lean a bit forward then sway slowly front to back and left to right while tucking my shoulders towards my neck. I would then get up and swing my shoulders around clockwise then counter clockwise. I usually do it twice but sometimes just do it once. Then stretch my calves and neck. It takes me about 2 to 3 minutes to do this stretching then off I go to enjoy the trails! Smile
  • 3 0
 James, great tips as always and hugely appreciated. Kids pay attention, this isn't just for the old guys like me at 42.
  • 4 0
 42 ain't old!!! :-)
  • 3 0
 Not even close!
  • 2 0
 I'm glad i have a van cause i'd look a twat doing this in the car park.....
  • 1 0
 Look like some great poses. With a long history of broken bones, dislocated joints, and sprains stretching and conditioning is more important to me than ever.
  • 2 0
 Good one. Are you still doing the bjj James? You should do a video on supplements for mtb
  • 3 0
 Awesome, thank you.
  • 2 2
 if you close your eyes, and try to visualize what to do, this video is really funny.
  • 1 0
 Great vid James
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