I’m new to MobilityWOD, where should I start?

If you’re new to the site and you don’t know where to begin. Check out our free archive. This has 23 of our most popular videos. Take a look around and if it seems like we have what you’re looking for, we’d love to have you as an m|wod pro subscriber where you’ll get access to our complete video archive along with our filtering tool that will give you instant access to only the videos that interest you. Pro membership also includes access to all of our Daily MWOD videos as well as our webinars.

What equipment do I need?

At a minimum, you will need: (1) 3 lacrosse balls (2 of which will be taped together) and (2) a jump stretch band (which is like a gigantic rubber band – preferably in blue or green). Any brand of jump stretch band will do but we get ours from Rogue Fitness. Rogue has created a handy Mobility Package that includes lacrosse balls and jump stretch band. In addition, we recommend investing in a Voodoo Floss Band.
You may see us use other equipment like foam rollers, the Armaid, Trigger Point Therapy balls and rollers, the Thoracic Wedge, the Stick, and the TheraCane. You can find all of these products online but the basic equipment (lacrosse balls/jump stretch bands/Voodoo Floss Band) will allow you to follow the MobilityWOD program.

When should I do the MobilityWOD?

The MWOD is designed to be a discreet 10-15 minute daily practice in addition to your normal workout routine. The MWOD can be done before or after a workout or at night when you are laying on the floor watching TV. Some of the mobilizations are very effective before workouts as part of your warm-up and movement preparation strategies. On the other hand, some of the mobilizations are best done post-workout or at a completely separate time of the day. For example, the 10-minute squat test is not appropriate as a pre-workout MWOD. However, rolling on the lacrosse balls to mobilize your thoracic spine prior to an overhead workout is an appropriate pre-workout MWOD. The bottom line – be less concerned about when to do the MWOD and be more concerned about addressing your tissue health and range of motion problems. Above all else, the MobilityWod is about improving your capacity to be in a good position during movement to improve performance and avoid injury.

I would like to book a Movement & Mobility Course at my gym. What do I do?

Please visit our Bookings page to learn more about the process for requesting to host a seminar at your box.

What is the difference between mobility and stretching?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

How do I know if the MobilityWOD program is working for me?

The primary goal of the MWOD improvement of athletic performance. This can be wattage, poundage, time, reps, whatever. You will know its working because you can track your mobility progress through your gains in performance. The MWOD has also proven to be effective for people who have chronic movement-based pain. For these athletes, pain resolution is also a sign that the MWOD is working and you are making good progress.

Can I do more than one MobilityWOD/day?


When I do the MWODs, it really hurts. Am I overdoing it?

Only you can answer that question. The MobilityWod program has often been described as self-inflicted torture. But, don’t be foolish – if you think you are injuring yourself, STOP. Don’t over do it. More is not necessarily better.

What are the 10 best MWOD episodes for runners?

TJ Murphy of Competitor Magazine complied a great list of MWODs for runners here.

I’m having trouble booking a physical therapy appointment/phone consultation with Kelly. What do I do?

You can view Kelly’s appointment availability and request an appointment online here.
If you do not see any open appointments, that is because Kelly’s schedule is booked, not because the website is broken. Please note that once you submit an appointment request, it is just a request and that you will receive an email either confirming the appointment or notifying you that someone else got that time before you. It is important that you “opt-in” for receiving emails from our automated system so you know your appointment status.
Kelly’s schedule is opened on the 15th of the month for the following month and appointment times typically fill within a day or two.
If you are not able to get an appointment with Kelly, try using the I’m Looking For tool on this site to see if you can diagnose and treat your problem on your own.

Can Kelly recommend a Physical Therapist, Chiropractor, Osteopath, or Physician in my area?

We unfortunately do not yet have referral system, but a provider who does Crossfit or regularly trains with you would be at the top of our list. Kelly always tells people to ask a prospective PT or provider how much they deadlift. If their answer is that they don’t deadlift, keep looking. At a minimum, we recommend seeking out a PT who is trained in Maitland-based manual physical therapy.

I’ve developed or have a cool mobility tool/product I’d like you to try.

We do not guarantee that we will feature any products on the MobilityWOD, nor do we write product endorsements. However, if we like a product and think it is useful for mobility, we may feature it in a MobilityWOD episode. If you have a product you would like us to try, please send it to 643 Bamboo Terrace, San Rafael, CA 94903.

What reading material does Kelly recommend to learn more about this subject?

There is unfortunately a dearth of useful information on this topic, hence this blog. Kelly’s book Becoming A Supple Leopard is available from several locations including Amazon and Barnes & Noble.

We have found that many athletes and coaches, however, lack a basic understanding of anatomy and biomechanics and so we recommend seeking out resources like Thomas Myers’ Anatomy Trains, and the work of Eric Cressey, Gray Cook, and Stuart McGill.