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How Do I Improve Mobility and Flexibility? Let’s Unlock the Body’s Potential!

by Julie Zuleger, Ph.D., CSCS, RYT-500, LMT

Published on 06/06/2025

How Do I Improve Mobility and Flexibility?
Photo by Cliff Booth

Why do my muscles feel tight?

Chances are you’re feeling muscle knots or trigger points; tight bands of muscle fibers that can sabotage your mobility and flexibility.

The good news: you don’t have to live with them! Understanding what causes these annoying muscle knots and learning some cool tricks to “untangle” them can be a game-changer for your mobility and flexibility. Let’s dive in and get moving freely again!

What are muscle knots?

Muscle knots, AKA trigger points, are those sore spots you can sometimes find in your muscles, like a tiny, angry knot. A trigger point is a hyper-sensitive area tucked inside a tight band of muscle or the surrounding tissue. When pressed, it’s not just painful on the knot, it can also radiate pain to other parts of your body, called referred pain.

Muscle knots or trigger points can lead to stiffness and restriction in the muscles and other soft tissues. This can limit flexibility and mobility.

What's the Difference between Mobility and Flexibility?

Often used interchangeably, “mobility” and “flexibility” are distinct concepts, though closely related.

Flexibility refers to the range of motion of a single joint. It’s about how much a muscle can lengthen, allowing a joint to reach its full potential. Picture a gymnast effortlessly doing the splits –their muscles have been conditioned and stretched for extreme flexibility in the hip joints and supporting muscles.

Mobility, however, is about the ability to move a joint actively and voluntarily through its full range of motion without pain or restriction. It’s not just about how far your muscles can stretch, but how well your nervous system controls that movement, how stable the joint is, and whether surrounding tissues are healthy and strong.

What are the long-term benefits of good flexibility and mobility?

Improving both mobility and flexibility leads to:

  • Reduced Risk of Injury: Stiff, immobile joints and tight muscles are more susceptible to strains, sprains, and chronic pain. Enhanced range of motion allows your body to absorb forces more effectively.
  • Enhanced Athletic Performance: Greater mobility and flexibility pave the way for deeper squats, faster sprints, and more explosive swings—boosting power, speed, and efficiency across virtually every sport.
  • Better Posture: Tight muscles can pull your body out of alignment. Improved flexibility helps correct imbalances, leading to better posture and reduced back and neck pain.
  • Decreased Muscle Soreness and Faster Recovery: Increased blood flow and nutrient delivery to muscles can help flush out metabolic waste products, leading to quicker recovery post-exercise.
  • Enhanced Daily Function: Simple tasks like bending, reaching, or getting in and out of a car become easier and more comfortable.

How Can I Improve Mobility and Flexibility?

The Original 18" Handheld Foam Roller Shin Massage
Rolling is more than the traditional floor foam roller…

What are the benefits of using Tiger Tail tools?

Tiger Tail’s Handheld Foam Roller Sticks can offer several advantages when it comes to improving mobility and flexibility:

  • Targeted Pressure: The handheld foam roller design allows for more precise pressure application to specific muscle knots and tight spots, something larger rollers can sometimes miss.
  • Controlled Leverage: The handles provide better control over the pressure’s depth and intensity, allowing you to work through tension more effectively.
  • Ease of Use: They are often easier to maneuver and use on smaller muscle groups or hard-to-reach areas like shoulders and calves.
  • Smooth Glide: The non-porous surface ensures a smooth glide over muscles, minimizing friction and maximizing comfort.
  • No Need to Get on the Ground: When mobility is a factor, sometimes getting to the ground is next to impossible. Use a handheld roller anywhere; roll your calves on a plane, roll your neck at your desk, roll your thighs on your bed… You get the idea!

Can massage balls improve mobility?

The short answer, yes! Using massage balls can effectively address the muscle knots and tightness that hinder your mobility and limit your flexibility. Research supports that using tools and myofascial release techniques can moderately improve range of motion, mobility, and flexibility (Martínez-Aranda et al., 2024).

What are the best exercises to improve mobility?

Here are some foam rolling techniques and movements you can incorporate using your Tiger Tail tools to target key muscle groups and enhance both mobility and flexibility:

1. Glute Release and Stretch with Tiger Ball 5.0

The Piriformis - Roll the Piriformis with Tiger Ball 5.0

Roll the Glute muscle (the Piriformis)

  • Place the Tiger Ball 5.0” under your right glute muscle with your left leg extended straight and right knee bent.
  • Place your hands behind your body for support.
  • Roll in a circular motion for 30-60 seconds.
  • If you find a muscle knot or trigger point, hold that spot for 30 seconds.
  • Repeat on the other side.
Piriformis Stretch

Piriformis Stretch

  • Begin by sitting with your left leg extended straight.
  • Lift the right leg, hooking your calf over your right arm.
  • Cradle your foot with the other hand. Slowly lift your leg until you feel a deep stretch in your glutes and hip area.
  • Hold for 30 seconds. Repeat 2-3 times.
  • Repeat on the other side.

2. Thoracic Spine Mobility Drill using the Tiger Ball® 4.4 Peanut Foam Roller

Thoracic Spine Mobility Drill using the Tiger Ball 4.4 Peanut Foam Roller

Roll the upper back (the thoracic spine).

  • Lie on the floor with your knees in a bent position.
  • Place the Tiger Ball® 4.4 Peanut Foam Roller in the middle of the spine. The spine should fit in the groove.
  • Place feet hip-width apart and place hands behind the head to support the neck and head.
  • Engage core muscles to support the back. Slowly roll towards the neck.
  • Continue rolling for 1-2 minutes. If you find a spot that needs a little extra attention, hold that spot for 20-30 seconds.
Low Back - Spinal Rotation (Thread The Needle)

Stretch the upper back with spinal rotation.

  • Start on all fours with shoulders over the wrists and hips directly over the knees.
  • The spine should be in a long, neutral position.
  • Inhale as the left arm opens toward the ceiling, allowing the torso to rotate open. Keep the hips square.
  • Exhale, bringing the left arm under the torso, allowing the spine to rotate. Repeat 10-15 times.
  • Repeat on the opposite side.

3. Hip Flexor Release and Stretch

Hip Flexor Release Stretch

Compress the Hip Flexor muscles (the Psoas)

  • Start on your stomach and place the Tiger Ball 5.0 under the front of the hip.
  • Support your upper body on your elbows.
  • Hold this position for 30 seconds.
  • Repeat on the opposite side.
Hip Flexor Stretch

Stretch the Hip Flexor Muscles (the Psoas)

  • Start by lying on your stomach.
  • Place your hands directly under your shoulders.
  • Inhale, lift the chest off the mat as you close your shoulder blades together.
  • Keep your neck in a neutral position and look forward.
  • Hold for 15-30 seconds.
  • Return to the starting position and repeat 3 times.

Conclusion

Improving your mobility and flexibility is an ongoing journey of self-care. You’ll unlock your athletic potential and minimize injury risk by incorporating Tiger Tail tools and these unique stretches into your routine. Dedicate time to your body and flex those limits – you’ll be amazed at what you can achieve.

References

Martínez-Aranda, L. M., Sanz-Matesanz, M., García-Mantilla, E. D., & González-Fernández, F. T. (2024). Effects of Myofascial Release Techniques on Joint Range of Motion of Athletes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Functional Morphology and Kinesiology, 9(1), 20.

For more information on our awesome tools and programming:

Website: www.tigertailusa.com

Email: [email protected]

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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