People often use the terms mobility and flexibility interchangeably. Although they are related, they are not the same thing! Understanding the difference is crucial if you want to build an effective fitness program that keeps your body healthy for the long term. Let’s break them down so you can get the most out of your workout.
What is flexibility?
Flexibility refers to how far a muscle (or group of muscles) can stretch without causing discomfort or injury. Think of it as your range of motion around a joint. For example, if you can touch your toes without bending your knees or stretch your arms above your head with ease, that’s good flexibility.
Imagine your muscles as rubber bands. A flexible muscle can stretch and return to its original shape, just like a good rubber band. If it is too stiff or rigid, it can “snap” under pressure – that’s why flexibility is so important.
To improve flexibility, regular stretching is important. This may include the following:
- Dynamic stretching exercises: Controlled but active movements (such as arm swings).
- Static stretches: Holding a position for a while (such as a hamstring stretch).
Flexibility helps prevent injury, improves posture and increases overall range of motion. Flexibility, however, is not the whole story. The real question is: Can your muscles control those positions? That’s where mobility comes in.
What is mobility?
Mobility is the ability of a joint to move freely within its full range of motion, without compensations or restrictions from surrounding muscles, tissues or nerves. It is not only about how far you can stretch, but also about stability and control.
Staying in a position and controlling that position, such as the knee over toe squat, is difficult and most people cannot do it. Even sitting in a deep squat today is challenging for many adults. We have lost the ability to move in ways that used to be normal for our ancestors, which is why I think mobility training is so important. I feel like people have almost forgotten that sitting in a squat or jumping off things was so easy as a child.
In life and in sports, we don’t just move forward and backward as in most strength programs people do at their local gym these days. We move in different directions, so we need to train on that for a better quality of life. Especially as we age, a good exercise program is essential.
Mobility encompasses more than flexibility. It is affected by:
- How well tissues can stretch.
- Joint range of motion.
- The ability of the nervous system to relax and allow movement.
- Neuromuscular control (the ability of your muscles to activate and stabilize during movement).
A person with excellent mobility can move efficiently and without compensations. Their movements are smooth, stable and controlled.
Flexibility vs. Mobility: What’s the difference?
The key difference is control. Flexibility is about stretching muscles; mobility is about controlling movements through strength, stability and coordination. The strength aspect is really what makes the difference. I like to describe mobility as the marriage of flexibility and strength. When the two are in balance, there is great mobility.
Why both are important
Flexibility and mobility go hand in hand and are both essential for long-term physical health and peak performance. A lack of flexibility can limit mobility, but mobility also requires strength and stability.
For athletes (or anyone who wants to move well) , mobility is key. Flexibility alone is not enough.
Therefore, a balanced athletic program should consist of:
- Dynamic stretching for flexibility.
- Strength training for stability and control.
- Mobility exercises to make joints healthier and prevent injuries.
- Endurance training, but that’s a whole other story
So it’s not about choosing between mobility and flexibility, but how to maintain and improve both. In your fitness routine, don’t stop at stretching. Add exercises that build strength, improve stability and increase mobility. With a well-rounded approach, you will not only feel better, you will move better, for life.
If you need help with your mobility, let’s work together and I’ll put together a personal program for you that starts at your level and ends at mine;)
