Sometimes it can be hard to keep track of all the different types of training methods out there and why they even deserve a spot in your workout routine. But if joint health and preventing joint injuries are top concerns though (and they should be!), it's worth adding mobility training to your fitness vocabulary.

According to Dr. Kristen Lettenberger [1], PT, DPT, CSCS of Bespoke Treatments NYC, it's important to really understand what mobility is to fully understand the concept of mobility training.

"Mobility is the amount that a joint can move through a range of motion, compared to flexibility, which is the amount a muscle can extend or its length," Lettenberger says. "Mobility training can be anything from a dynamic warmup to a full session focusing on improving a single or multiple joints."

This training method is especially important for the health of your joints because it helps increase your joints movement variability, therefore reducing your risk for injury.

"Mobility training is most beneficial for the areas you feel restricted, but shouldn't be limited to just those areas," Lettenberger says.

While you might have never used the phrase in conversation, there's a good chance you're already adding mobility training into your weekend workout schedule without even knowing it.

"Most of the time in strength training and endurance routines, you begin with a dynamic warmup, followed by static stretching, both improving your joint's range of motion," Lettenberger says. "Also, any functional movement through a full range of motion with an external load is a great way to train and maintain a joint's range of motion. This can include overhead squats, deadlifts, or more specific exercises such as kettlebell windmills and Turkish get-ups — all leading towards decreasing your chances for injury and improving your recovery."

Lettenberger says the training method is recommended for most, but if you have an existing injury, or have pain performing a movement or in your joint, you should speak to your doctor or a physical therapist before beginning a program or changing up your fitness routine with something new.

If you have the green light, though, trying mobility training is as easy as adding the below exercises, curated by Lettenberger, to your warmup, cooldown, or as a recovery session two or three times a week.

When performing the exercises dynamically as a warmup, Lettenberger says to perform each move 3-5 times. As a cooldown, perform them for longer holds for 15-30 seconds. And, as a daily addition, each move can be performed 5-6 times.

Standing Sidebends

• Standing, grasp your opposite hand overhead.
• Gently pull up as you side bend away, stretching your opposite side body and arm.
• Repeat on the other side.

Crescent Stretch

• Standing with one leg forward and one leg back, reach your hands up and back coming into a slight back bend, stretching your back leg's hip flexor.
• Repeat on the other side.

Lunge to Reach

• Standing, step into a a slight forward lunge, while reaching up and over with your opposite arm, stretching out your hip flexion and side body.
• Repeat on the other side.

Hamstring Scoops

• Standing with one leg forward and one leg back, bring both arms down and up toward your front foot, getting a stretch in your hamstring.
• Repeat on the other side.

Glute Pulls

• Standing or leaning against a wall, grab your knee and ankle creating a Figure 4 and gently pull towards your chest, stretching your glute.
• Repeat on the other side.

Hip Pulls

• Standing, grab your knee up towards your chest.
• If using this as a warmup, do this motion while coming onto your toes.
• Repeat on the other side.

Quad Pulls

• Standing, grab your ankle behind you, hold onto something for balance support, and gently pull back about 2-3 inches. Avoid pulling back too hard, which could put your back into hyperextension.
• Repeat on the other side.

Hurdles

• Standing, raise one leg up and over as if going over a hurdle, and then up and over back over the hurdle.
• Repeat on the other side.

Standing Lateral Line Stretch

• Placing one leg behind the other, reach up and over with that arm stretching out your side body and TFL (tensor fascia latae).
• Repeat on the other side.

Pec Stretch Using Wall

• Placing your hand on the wall at about shoulder height, gently rotate away feeling a stretch in the front of your chest.
• Repeat on the other side.

Standing Hip Posterior Capsule Stretch

• Standing, hold onto something to help your balance.
• Cross one leg behind you to about 4 o'clock, and gently lean over to stretch the back aspect of front hip.
• Repeat on the other side.

Runners Stretch/Calf Stretch

• Standing with your hands supported in front of you, step back with one leg into a high lunge, and gently lean forward, stretching your back leg.
• Repeat on the other side.

Soleus Stretch

• Standing with your hands supported in front of you, step back with one leg into a high lunge.
• Then, bend that knee bringing your heel down towards the ground, getting a stretch in your calf.
• Repeat on the other side.

Shin Stretch

• Standing with your hands supported in front of you, step back with one leg into a high lunge, bringing your toe on to the ground. Turn your foot inwards a little and lean forward stretching the front of your leg.
• Repeat on the other side.

Ankle Mobility

• Coming into a high lunge, bend your front knee and drive it over your toes as far as possible keeping your heel down.
• Repeat on the other side.