Mobility coach for Olympic, NFL, and world-champion athletes reveals how to relieve pain and improve physical performance.

When you sign up for your 7-day free trial, you will create a username and password. This will give you access to our private member’s area. From the member’s area homepage, you can see all your Ready State courses and content — including Virtual Mobility Coach. Simply click on the Virtual Mobility Coach icon in the member’s area to access your mobilizations.

First, if you are in pain, that should be your top priority. When you get to the start page for the Virtual Mobility Coach, select the “I’m in pain or injured” option. You will then see a diagram of the human body where you can select your problem area. From there, your Virtual Mobility Coach will give you personalized mobilizations to help relieve your pain. We’ll also help you understand the mechanisms behind your pain, so you can resolve it sooner and better.

If you’re not in pain, you have two more ways to customize your mobility practice. You can choose the best one based on your training and sports schedule.

When you exercise, you can use our pre- and post-workout mobilizations. From the Virtual Mobility Coach start page, select the “I’m playing a sport or exercising” option. Then select whether you want a pre- or post-workout mobilization. Finally, choose from a list of more than four dozen sports, lifts, movements, and other activities. Your Virtual Mobility Coach will then share a customized mobilization sequence based on the options you selected.

Last, if you don’t have an activity to prepare for (or recover from), you can use our daily maintenance option. It gives you a featured mobility video for the day to help you maintain your range of motion and prevent injury. But you can also choose from a library of maintenance videos that are 10, 20, and 30 minutes long. You can filter the videos in the library by length and the body parts targeted in the mobilization, too.

Since we began The Mobility Project in 2008, our motto has been 10 minutes a day — every day. And with the Virtual Mobility Coach, that hasn’t changed. We recommend you set aside at least 10-15 minutes per day to work on your mobility and range of motion.

As long as you’re getting your 10 minutes per day, the location and timing don’t matter as much. Here are a few suggestions from the users we see have the best results, though:

• The pre- and post-exercise mobilizations may require gym equipment. Plan to do those in the gym before and/or after you work out.
• Most of the pain prescription and daily maintenance mobilizations can be done at home. You will need some basic mobility equipment, though — like a foam roller and some lacrosse balls. We will reveal exactly what gear to get as you go through the Virtual Mobility Coach free trial. And we will also show you the best options to keep things affordable, too.
• Mobilizing is a great way to help you relax after a long day. It activates your parasympathetic nervous system, which is the “resting” state of your body. So if you mobilize before bed it can help you sleep better.
• If you wake up with pain, you can also use your pain prescription first thing in the morning. That may help you spend the rest of your day pain-free. And you can always mobilize again if your pain starts to return.

During the first seven days of your subscription, we will share mobilizations you can do without equipment. So don’t worry if you don’t have any of the gear you need on hand to start.

But like almost every sport or activity, working on your mobility does require some basic equipment — like a foam roller and a few lacrosse balls. At the beginning of your trial, we will share a complete list of gear requirements and recommendations with you. That way you can order anything you need before your trial ends.

To be blunt, stretching is not an effective way to restore your body’s range of motion. When you follow traditional stretching practices, all you do is passively pull on your tissues. But it turns out there is a lot more to restoring full range of motion than that.

First, stretching doesn’t get your brain involved. And even if your body has full range of motion, you don’t have true “mobility” until your brain develops the motor control to actually express that range of motion. Also, unlike mobilizing, stretching does not look at your body as a system. It neglects key factors like your joints and sliding surfaces.

Mobility takes a systems approach to restoring your range of motion. It accounts for all the varied ways your body can lose its natural ability to move. Mobilizing restores your joints, sliding surfaces, soft tissue, and even blood flow. Plus it helps you develop the motor control you need to express that range of motion in your daily life.

When you mobilize, you should see observable, measurable, and repeatable improvements in your range of motion. That’s why we take a “Test/Re-Test” approach.

Before you mobilize, we will often ask you to test your range of motion. And we always encourage you to do it on your own, even if you’re not prompted by the video. Then after you mobilize, you should re-test that same range of motion. We believe that if you can’t see or experience change, then you really didn’t change anything. It should be that obvious.

We understand this is an important question, though. So we’ve also provided a detailed assessment video in the members area for your TRS Virtual Mobility Coach subscription.

The biggest difference is that you will be able to customize your daily mobility work for what’s happening in your life. Many of our M|WOD Pro subscribers felt there was a disconnect between our old one-size-fits-all model and their day-to-day activities. For example, we would have an overhead mobilization on a day they were deadlifting. Or our daily mobilization would focus on the big toe, when they had elbow pain.

So we fixed that.

With The Ready State Virtual Mobility Coach, you can enjoy hundreds of new videos and a fully updated website experience. That includes three new options for customizing your mobility practice, which we outlined above.