MOBILITY GROUP WORKOUTS

At Gymnase, located in Mile Ex (in the western part of Rosemont–La Petite-Patrie in Montreal), we offer a variety of group classes focused on mobility and flexibility, each with specific goals:

Flow Mobility & Strength:

This class is designed to maintain and optimize body mobility—from ankles to hips to shoulders. Flow Mobility & Strength incorporates exercises inspired by yoga, locomotion, Animal Flow, and Prehab principles. We combine fluid movements, muscle strengthening, and flexibility while developing coordination and body awareness (proprioception). More than just a workout, it’s a playful exploration of the body. The goal is to increase movement fluidity and range to help you move better in daily life.

Gentle Flow Strength & Mobility:

This class is for those looking to restore, maintain, and preserve strength, mobility, and agility over the long term. The class emphasizes functional exercises and movements that directly apply to daily life for tangible, lasting benefits. Each session is thoughtfully crafted to combine effectiveness and gentleness, allowing muscle strengthening while improving flexibility and coordination.

Strength & Mobility:

A class that perfectly balances mobility exercises with muscle strengthening. Working the ankles, knees, hips, and shoulders through their full range of motion, you develop both mobility and strength while performing each movement with precision and control. Adding joint mobility to your workouts enhances overall strength, reduces the risk of injury, and encourages greater fluidity in movement.

Mobility + Core:

This class combines exercises to maximize joint range while deeply strengthening the core. You’ll work on balancing back and abdominal muscles while developing proprioception and integrating natural movements. This comprehensive approach improves not only core strength and stability but also movement flexibility and coordination.

Our mobility and flexibility classes are designed for everyone, regardless of fitness level. Whether you want to improve your posture, reduce muscle tension, or simply feel more free in your movements, these sessions offer an ideal opportunity to explore your body’s natural capabilities.

Mobility, Flexibility, and Stability: Understanding the Differences to Move Better

Mobility is not the same as flexibility or stability, though these three concepts are related. It’s challenging to improve one without considering the others, but understanding their differences is essential for optimizing physical condition and preventing injuries.

Flexibility: Passive Range of Motion

Flexibility refers to the ability of muscles and tendons to stretch, allowing for a certain range of motion, often passively. This means the muscle is lengthened without active contraction, like during a static stretch.

For example, when you bend forward to touch your toes, you’re passively stretching the hamstrings without actively engaging those muscles. Flexibility is essential for maintaining muscle health and preventing stiffness, which can limit mobility and lead to injuries.

Why is flexibility important?

  • Injury Prevention: Flexible muscles are less likely to tear during sudden exertion.

  • Performance Improvement: Better flexibility can enhance movement efficiency and increase athletic range.

  • Pain Reduction: It helps reduce muscle tension and associated discomfort.

The Power of Stability: Building Control and Protecting Joints

Stability is the ability to maintain a desired position or movement, despite internal or external disturbances. This involves active muscle control to resist forces that try to destabilize the body. Exercises like holding a plank, maintaining a hip bridge, or balancing on one leg demonstrate stability. Stability is crucial for protecting joints and ensuring safe, effective movements.

Benefits of Stability

  • Joint Protection: Good stability helps prevent injuries by keeping joints aligned.

  • Posture Improvement: It contributes to better posture by strengthening core muscles.

  • Movement Optimization: It enables more precise, controlled movements, essential in many sports.

Mobility: The Blend of Strength, Control, and Flexibility

Mobility is defined by the ability of your joints to move actively through their full range of motion. It combines strength, control, and flexibility.

Unlike passive flexibility, mobility involves active muscle participation to perform the movement. It allows you to move more efficiently, fluidly, and with control in both daily and athletic activities.

Practical Examples of Mobility

  • Deep Squat: Requires hip, knee, and ankle mobility to lower completely without compensation.

  • Lunge with Rotation: Combines hip and spinal mobility for proper movement.

  • Overhead Arm Raise: Requires good shoulder mobility to avoid lower back compensation.

Why Everyone Should Work on Mobility

Everyone can benefit from mobility training, whether dealing with pain, stiffness, or not. By working on mobility, you not only improve joint and muscle health but also feel more comfortable in your movements, while reducing long-term injury risk.

Key Benefits of Mobility

  • Improved Movement Quality: Enhanced mobility enables smoother, more effective movements.

  • Muscle Strengthening: Mobility exercises strengthen deep stabilizing muscles.

  • Increased Coordination: Mobility training improves communication between your brain and muscles.

  • Pain Prevention: Reduces muscle tensions and imbalances that can cause chronic pain.

Training to improve mobility offers numerous benefits. By incorporating mobility exercises into your routine, you support better movement quality, muscle strengthening, and increased coordination.

MOBILITY CLASSES IN MONTREAL

In the group classes offered at Gymnase, located in Rosemont-La Petite-Patrie, we perform a variety of exercises targeting different goals (mobility, stability, flexibility, strength) and body areas. Check our schedule to choose the class that best suits you.

Throughout each session, instructors adapt to every participant, providing exercise options at various difficulty levels.

Good to know about mobility classes:

  • Classes offered on Monday, Tuesday, and Wednesday.

  • Duration: 55 to 60 minutes.

  • You’ll need a towel and a water bottle.