The Role of Mobility Work in Recovery: Why Flexibility Matters

Question...do you know anyone who actually likes stretching? Be honest now! Gosh knows, I certainly did not...until just a few short years ago. Today, I want to chat about something I used to skip all the time when I first got into spinning—mobility and flexibility work. Believe me, I know the feeling of just wanting to hop off the bike and move on with my day. But let me tell you, not taking those extra few minutes to stretch and move made my body so much stiffer than it needed to be. Back then, I didn’t fully realize just how important mobility work was for my recovery, my energy, and even my overall strength.

So here’s a bit of real talk: I wasn’t exactly flexible when I started spinning. And to be totally honest, stretching just wasn’t part of my routine at all. It took me a long time (and some sore muscles) to realize that flexibility isn’t just about touching your toes. Mobility work can improve your performance, help you recover faster, and reduce the chance of injuries. Now, not only do I incorporate stretching after every single class, but I’ve also made it a part of my morning routine, so I’m ready to take on whatever the day brings. Let’s dive into why flexibility matters and how adding even a few minutes of mobility work each day can transform your fitness journey.

Why I Used to Skip Stretching—and What I’ve Learned Since

When I first started teaching spin, I was all about that high-energy burn. I loved pushing myself and my riders through challenging rides, feeling that sweat and heart-pounding effort that made me feel alive. But stretching? Forget it! I thought it was a waste of time, something to do “if I had a few extra minutes” (which I rarely did). Little did I know, I was setting myself up for tighter muscles and slower recovery.

Eventually, I noticed that my body wasn’t bouncing back like I wanted it to. After teaching back-to-back classes, my muscles felt stiff, and I had this constant tension that didn’t feel great. I started to realize that maybe skipping the stretching wasn’t such a great idea after all. So, I began learning about mobility, flexibility, and why they’re such a big part of recovery and performance.

What I’ve learned since then is a game-changer: mobility work actually allows you to get MORE out of your workouts. By keeping your muscles and joints loose and flexible, you’re able to move better, recover faster, and avoid the pain and soreness that can come with tightness. Flexibility is really just another form of strength, and now it’s something I build into my routine every day.

How Flexibility and Mobility Aid Recovery

Alright, let’s get into the “why” behind mobility. The big takeaway? Mobility work reduces muscle tension and helps improve blood flow to those muscles you’ve been working so hard. When you spend a few minutes stretching, you’re helping your muscles relax, which in turn allows them to recover faster. It’s like giving them a reset, so they’re ready for the next workout instead of staying tight and sore.

For me, adding flexibility work into my daily routine has made a huge difference in how my body feels day to day. Here are a few specific benefits I’ve noticed:

1. Less Soreness

After a tough class, my muscles used to feel so tight. Now, with a post-class stretch session, that soreness doesn’t stick around as long. Stretching and mobility work help flush out any lactic acid buildup, so I feel fresh and ready to go the next day.

2. Injury Prevention

This is a big one. When your muscles are tight, they’re more prone to strains and injuries. By staying flexible, I’m able to move more freely and avoid those little tweaks or pulls that can happen when you’re not warmed up or properly stretched.

3. Better Range of Motion

Spinning is a repetitive movement, and over time, I realized it was creating tension in certain muscles. Flexibility work has helped me increase my range of motion, not just on the bike but in everything I do. It’s made everyday movements feel smoother and more natural.

4. Mental Relaxation

Believe it or not, stretching isn’t just physical—it’s a mental break, too. Those few minutes of breathing and gentle movement help me unwind, reset, and get grounded. I’m all about taking time for myself, and this daily ritual has become a part of my self-care.

My Daily Routine for Flexibility and Mobility

So, what does my routine look like now? I make sure to incorporate mobility work every day, even if it’s just a few quick stretches. Here’s how I typically fit it in:

1. Morning Mobility Routine

First thing in the morning, I like to start with some gentle movements. I’ll do a few light stretches, focusing on areas like my hamstrings, hips, and lower back—places that often feel tight. A few neck rolls, shoulder stretches, and hip openers help me wake up my body and prepare for the day ahead.

2. Post-Class Stretching

After each spin class, I take a few extra minutes to stretch out the muscles I’ve just worked. This includes some quad stretches, calf stretches, and a bit of upper body work for my shoulders and back. I encourage my riders to stay and stretch with me too because I know how much it benefits all of us!

3. Evening Wind-Down

Sometimes I’ll end the day with a bit of stretching or yoga, especially if I’ve had a busy day of teaching or working out. This helps me relax before bed and release any tension that’s built up throughout the day.

A Few Favorite Mobility Moves

If you’re just getting started with mobility work, here are a few of my go-to moves that will make a difference:

- Downward Dog Stretch

This yoga classic stretches the hamstrings, calves, and shoulders. Start in a plank position, then lift your hips up and back, creating an inverted “V” shape with your body. Hold for a few breaths, allowing your heels to sink toward the ground.

- Hip Flexor Stretch

Spinning can make those hip flexors tight, so I love this one. Kneel on one knee with your other foot planted in front, creating a 90-degree angle. Shift your weight forward until you feel a stretch in the front of your hip, then switch sides.

- Cat-Cow Stretch

This move is great for your spine and helps loosen up the back and core. Start on all fours, then arch your back while lifting your head (cow pose), followed by rounding your spine and tucking your chin (cat pose). Repeat a few times.

- Seated Forward Fold

For a good hamstring and lower back stretch, sit with your legs extended in front of you. Reach toward your toes, keeping your back straight. Hold and breathe deeply.

Making Flexibility Work a Habit

If you’re not used to stretching or mobility work, don’t worry! Just start small. I promise, even 5-10 minutes a day can make a huge difference in how you feel. Think of it as a gift you’re giving yourself—a little moment of self-care that will pay off big in the long run.

Flexibility and mobility work have transformed not only my recovery but my overall fitness journey. I feel stronger, healthier, and more balanced than ever, and I know that this simple change has made a world of difference. So, if you haven’t made mobility part of your routine yet, give it a try! Your body will thank you for it.

As always, thank you so much for spending a few minutes of your time with me today! Don’t forget to check out my Class Schedule for all my upcoming locations and times — I’d love to see you in class! And if you’re curious about any of my go-to products or recommendations, head over to the My Favorites page where I answer all your most frequently asked questions about what I use and love. Until next time...

...stay happy and healthy!