Mobility: The Overlooked Key to Pain-Free Performance

In this episode of the TraintoAdapt Podcast, Adam Shergold and Kaeden Stander tackle one of the most misunderstood topics in fitness: mobility. Far more than flexibility, mobility is about moving through your full range of motion with control — and the research shows most of us are losing it faster than we realize.

Here’s what you’ll learn:

• Why the average person loses 30% of natural mobility by age 30, and how that links to rising chronic pain.
• The critical difference between mobility and flexibility, and why strength within your range of motion matters most.
• How just 5–10 minutes of mobility work before training can cut injury risk by 40%.
• The surprising benefits of mobility for non-athletes, like 45% less back and neck pain for desk workers.
• The most effective drills for hips (90/90 stretch), shoulders (sleeper stretch, wall slides), spine (cat-cow), and ankles (rockers).
• Why shorter, more frequent sessions outperform long ones — and how the 2-6-2 method makes it easy to fit mobility into your day.
• The research-backed fact that 10 minutes daily can improve mobility by 30% in just 8 weeks.

This conversation makes one thing clear: mobility isn’t about becoming hyper-flexible — it’s about moving better, reducing pain, and improving your quality of life. With simple, consistent practice, anyone can unlock better mobility and enjoy the benefits in everyday life and performance.

Listen now and learn how to move better, recover faster, and train without limits.