The effect is instant and very noticeable – it’s not an easy or entirely pleasant process but, once you’re done the sense of release is profound. He suggests rolling a small ball under the sole, doing reps front, side and back of the foot. Knotted inside shoes and trainers, they are often a source of problems further up the frame. Foulis begins his mobility exercises with the feet. Your body is twisting and contorting to compensate for weaknesses and imbalances. That knee issue is probably being created in your feet, that back complaint is likely being generated in your neck. The lesson from a session with a mobility expert is that every body part is connected. He recommends 10 minutes before the start of every workout but supplementing this with longer sessions at home – three times a week is a decent minimum to aim for but it’s very hard to overdo mobility so feel free to do these every day. Some of the mobility movements Foulis recommends relax the connective tissue but most are making the muscles work outside of their comfort zone. Mobility training is moving muscles with the specific goal of gaining a fuller range of motion. “We do lots of chest, lots of shoulders, lots of arms – but we don’t do enough on the back side to compensate for that,” says Foulis.
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