Train Mobility in 3D
Mobility Training Tip #2: Train Mobility in 3D
Most people approach mobility work like they're doing static stretches from a 1980s gym class—hamstring stretch, quad stretch, shoulder stretch. All in straight lines. All in single planes of motion. The problem? Your body doesn't work that way in real life.
The Better Approach: Your body moves in three planes of motion simultaneously: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational). Effective mobility training should reflect this reality. Instead of just touching your toes, try reaching down and across your body with rotation. Instead of a standard hip flexor stretch, add lateral movement and rotational components.
Why This Works: Real-world movement—whether you're serving a tennis ball, picking up your kid, or avoiding a pothole while running—requires coordinated motion across all three planes. When you train mobility in isolation, you might gain flexibility in one direction but remain restricted in the complex, multi-planar movements that actually matter. Training in 3D builds functional range of motion that transfers directly to how you move in sport and daily life.
How to Apply This:
Take any traditional stretch and add rotation
Incorporate diagonal patterns (think sword draws or wood chops)
Move through circles and spirals, not just straight lines
Combine flexion/extension with lateral bending and rotation
Ask yourself: "How does this joint actually move during my activities?"
Example: Instead of a standard hip stretch, try the 90/90 position and add reaches, rotations, and weight shifts. Now you're training hip mobility the way your hips actually function—in multiple directions simultaneously.
Train movement patterns, not just positions. That's where real mobility lives.
