Ditch the Foam Roller: Try This 3-Step Mobility Solution Instead

In last week's blog, I shared my hot take on stretching — and let’s just say it got people thinking.

Here’s the quick summary:

Mobility work has its place.

But it’s not the answer to all pain and injuries.

And "tightness" is not always the root cause of your problem.

But sometimes... mobility is a real issue.

Maybe your joints can’t get into the right position.Maybe you’re missing the flexibility needed for a specific lift.Maybe it just plain hurts.

So what do most people do?

They roll around on a foam roller. Smash a lacrosse ball into their glutes. Hit a 10-second hamstring stretch before a workout.

👉 And months later, they're still stuck. Still stiff. Still in pain.

Here at Made 2 Move Physical Therapy in Charlotte, we use a simple 3-step mobility strategy that actually gets results.

Let’s break it down.

The 3-Step Mobility Method We Use with Our Patients

Let me introduce you to Sam.

Sam came to us with nagging shoulder pain that had been bothering him at the gym for months.

When we assessed him, we found that he could barely lift his arms overhead without pain. His shoulder mobility was severely limited—making pressing, snatching, and even overhead squats a challenge.

Here’s what we did:

✅ Step 1: Passive Mobility

We started with a passive stretch to help Sam access deeper range of motion.

He used a bar hang, supported by a box, so he could gently stretch his shoulder into overhead flexion without too much strain.

Passive holds like this—held for 30 to 60 seconds—help temporarily unlock mobility. But here's the key:

⚠️ Stretching alone is like typing an essay without clicking “Save.”

You have to do more to make those changes stick.

✅ Step 2: Active Mobility

Next, we had Sam actively move into that new range of motion without external help.

His move: wall walks with a lift-off.He’d crawl his arm up the wall, then lift his hand off the wall to activate the muscles responsible for controlling that new range.

This step teaches the nervous system, “Hey, it’s safe here,” and helps create a new baseline of movement.

✔ 10–20 reps

✔ Slight fatigue

✔ Full control = long-term change

✅ Step 3: Loaded Strength in New Range

Finally, we strengthened Sam’s new range with a loaded movement.

He started with a half-kneeling landmine press, then progressed to a seated dumbbell press once he had more mobility and control.

Why? Because most people lose mobility because they don’t have strength or control in those positions. You have to build it.

Strength is what “clicks the save button” for real mobility gains.

How You Can Use This 3-Step Mobility System

Want to try this approach yourself?

Here’s what to do:

1. Pick a movement where you're limited.→ Maybe it's a deep squat, ankle mobility, or shoulder overhead position.

2. Choose 3 exercises:

   • Passive hold (30–60 seconds)

   • Active movement (10–20 reps)

   • Loaded movement (gradually increase intensity)

3. Do them consistently and frequently.

Pro Tip: Do Mobility Work BEFORE Your Workout

Controversial, I know. But hear me out:

If your goal is to improve mobility (like get deeper in your squat), do your mobility work before lifting.That way, you immediately strengthen your new range of motion in your actual lifts — and lock in those gains. 💪

If your goal is max strength or power, you might delay mobility work until after your lift.

The best approach? Match your warm-up to your goal and limitation.

Ready to Get Real Results?

At Made 2 Move Charlotte, we help active adults go beyond foam rolling and basic stretches. If you’re stuck, in pain, or not making progress with your mobility work, we’ll help you figure out what’s holding you back—and create a plan that actually works.

📍 Looking for mobility training or physical therapy in Charlotte?

👉 Book a free consult at our Charlotte physical therapy clinic to see how we can help. Let’s go beyond stretching—and get you back to what you love.

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