Mobility or Flexibility?? Is there a difference?

Mobility vs Flexibility/Stretching, what does it all mean?

Mobility refers to the ability of a joint to move actively through its full range of motion. It includes not only the flexibility of the surrounding muscles but also the strength, coordination, and control necessary to move efficiently.

Fexibility or Stretching involves passive lengthening of muscles and tendons to increase length and range of motion. Stretching can be static, where a stretch is held for a period, or dynamic, involving movement through a range of motion. Flexibility does not require active muscle activation to move a joint through its range, but more the involvement of passive stretching to change or increase range.

Purpose and Benefits

It is important to note there are benefits and purpose to both techniques. However, for longevity, tissue health and joint adaptability we significantly emphasise and prefer mobility exercise.

Mobility is important for joint health. Regular mobility exercises help lubricate joints, reducing stiffness and pain. They promote synovial fluid production, which nourishes the cartilage and reduces friction. Range of motion improves mobility and allows for better movement patterns, enhancing athletic performance and functional movements in daily life. Performance enhanced mobility can lead to better technique and form in various physical activities, from lifting weights to playing sports, reducing the risk of injury. It is the old saying of “If you don’t use it, you lose it.” We were all born with full joint mobility (unless a condition did not allow this), but at some stage or stages of life, we have lost our mobility and ability to control our joints and move effectively. By performing active mobility exercises, you will ensure longer last change.

Flexibility through stretching increases the length of muscles and tendons, allowing for greater flexibility and freedom of movement, for a short period of time. Injury prevention stretching may assist in warming up focused soft tissue and prepare them for performance. Recovery post-exercise stretching can helps relax muscles, reducing soreness and prevent significant lactic acid build up.

Types of Exercises

Mobility

Dynamic movements: Examples include leg swings (front to back, side to side), arm circles, hip openers, and torso twists. These exercises involve moving joints through their full range of motion to prepare them for activity.

Joint-specific exercises: In our clinic we mainly focus on techniques called FRC and intagrated seminars mobility. These exercises focus on a specific joints’ full active range of motion, control and capacity within the end ranges.

Stretching

Static stretching: Holding a stretch for 15-60 seconds to lengthen muscles. This change in length will only last for a short term, until the original length is returned to.

Examples include:

• Hamstring stretch: Sit on the ground with one leg extended and the other bent. Reach towards the toes of the extended leg and hold.

• Quad stretch: Stand on one leg, pull the opposite foot towards the buttocks, and hold.

• Chest stretch: Stand in a doorway, place hands on the frame, and lean forward.

• Dynamic stretching: Involves moving through a range of motion. Examples include:

• Walking lunges: Step forward into a lunge, alternating legs.

• High knees: Jog in place, bringing knees towards the chest.

• Arm swings: Swing arms forward and backward to warm up shoulders.

When to Use Each

Mobility exercises

Warm-up routines: Incorporate mobility exercises at the beginning of a workout to prepare joints and muscles for more intense activity. Examples: arm circles before upper body workouts, hip circles before running.

Sport-specific training: Tailor mobility exercises to the demands of the sport. For example, shoulder mobility for swimmers, hip mobility for martial artists.

Stretching exercises

Cool-down routines: Use static stretching after workouts to help muscles relax and lengthen. This can prevent muscle tightness and improve recovery. Examples: seated forward bend for hamstrings, calf stretch against a wall.

Flexibility programs: Integrate stretching into regular fitness routines to improve overall flexibility. This can include dedicated stretching sessions or yoga practices.

Common Misconceptions

Mobility vs. flexibility: While often used interchangeably, they are distinctly different. Mobility is about joint movement and control, while flexibility focuses on passive muscle length. It is important to note flexibility is the pre-requisite to mobility. Both are essential for optimal movement.

Stretching before vs. after exercise: Dynamic stretching is recommended before exercise to activate muscles and increase blood flow, preparing the body for activity. Static stretching is better post-exercise to help with recovery and muscle relaxation.

Conclusion

Both mobility and stretching are crucial for maintaining a healthy, functional body. Incorporating both into your routine can enhance performance, prevent injuries, and improve overall well-being. A balanced approach, with dynamic mobility exercises before workouts and static stretching after, ensures that you prepare your body for activity and help it recover effectively.