Do you know the difference between flexibility vs mobility? They are very similar but they’re different facets of fitness. Let’s discuss them both so you can truly understand the difference between flexibility vs mobility, but understand their similarities as well.
Flexibility is the ability of a muscle or muscle groups to move through a range of motion passively. Mobility is the ability of a muscle or muscle groups to move through a range of motion actively. Additionally, mobility includes how far a joint moves within its capsule as well as motor control for the nervous system.
Picture yourself lying on your back with straight legs on the ground. Now, imagine lifting one leg in the air as high as you can. That’s mobility. Now, imagine the same scenario but with a strap or towel around that foot assisting you as you pull your knee closer to your head. That’s flexibility.
Another example would be sitting in a deep squat, inactive to the point you have to pull yourself up to get out of this arrangement. That is flexibility. Now, imagine squatting to depth but remaining in control and standing back up. That is mobility.
But let’s look at all of this deeper..
Flexibility has value in every training program. It is the body’s temporary elongation of its connective tissues – the tendons, ligaments, and muscles. By working to promote flexibility you are working to increase range of motion a joint will be able to work through.
Flexibility may require a bit of assistance, like in the example of the straight leg stretch mention previously. Another example would be using a doorway to stretch your pecs.
Think of flexibility as step one of mobility.
Let’s discuss why mobility is important for you as well.
Mobility helps you move without pain or restriction. Imagine not being able to lift your leg up high enough to climb stairs because your hip capsule is that tight…
Mobility requires a bit of strength to use your muscles through a range of motion with control. To get into every day positions as well as positions for a solid training routine, you need mobility.
While flexibility and mobility are two different things, they go hand in hand and have similarities. They both impact your body’s range of motion which can make life difficult if you lose them. And what do you know.. if you don’t use them, you will lose them!!!
And your flexibility can impact your mobility. That doesn’t mean you need to be able to put your leg behind your head, but you should be able to bend over and come close to touching your toes so you can pick things up off the floor. Or you should be able to raise your arm so your bicep is by your ear so you can press overhead. It’s all dependent on your goals, how flexible and mobile you want/ need to be.
If you want to increase your flexibility this is how it’s done..
First understand that holding a stretch only allows temporary results, so frequency and consistency is important. Would you like more flexible calves so you have an easier time getting into the bottom of a squat without your heels coming up? Then you’re going to want to do a calf stretch like this one, but hold it for about 2 minutes. But the key to this (and it’s very important) is to get the nervous system to relax. You cannot stretch a tight muscle and if your nervous system isn’t relaxed, neither are your muscles. So this stretch needs to feel like a little something, but nothing excruciating. You should also try to focus on deep inhales and exhales. This will give you something to do while focusing on the stretch, ss well as calm your nervous system.
The best time for these long static stretch holds are after your workout, when your muscles are warm. Static stretches can decrease blood flow from the muscles being stretched so doing them before using those muscles is not the best idea.
Remember, consistency is also key for long term change, so you’d want to do this a few times a week.
If you want to increase your mobility, the first step is working on that flexibility to work the range of motion of the connective tissues, which we just covered. But we must take that a step further and work on the range of motion in the joint capsule.
For this we could do some functional movements such as deep squats or lunges but we also want to add in some rotational work, like CARs. Controlled Articular Rotations (CARs) is moving through your accessible range of motion and under muscular and neurological control. You are ONLY using the one joint (and associated muscles) you are focused on and not compensating with other muscles to show perceived increased range of motion.
These tactics are dynamic, they increase blood flow and are great to do before a workout, or anytime, really.
Flexibility and mobility are important for you to feel your best and decrease risk of injury.
Not to mention, being able to get into full ranges of motion allows you to recruit more muscle fibers in your workouts so you can get stronger and build more muscle.
If you’re concerned about your flexibility or mobility and want a program that includes this in every workout, join online training with me at kyrawilliamsfitness.com/signup
Your Coach,
Kyra