The Truth About Mobility and Flexibility
Too often, mobility and flexibility are used interchangeably, but they represent two distinct, equally important characteristics of physical health. Both play essential roles in slowing the aging process and improving your quality of life, but they focus on different areas of the body and contribute to overall movement in unique ways. Let’s break down what each one represents and how to maximize their benefits.
Flexibility
Flexibility refers to the ability of a muscle to lengthen passively through its range of motion. It typically involves static stretching, like holding a hamstring stretch for 30 seconds or longer. For instance, the classic “touch your toes” test is often used to measure flexibility. While this is correct, flexibility isn’t limited to just your hamstrings — it applies to muscles throughout your body, including your calves, quadriceps, shoulders and neck. To put it simply, flexibility is about how much a muscle can stretch.
Why Flexibility Is Important
Having adequate flexibility not only decreases your risk of injury but also:
- Improves athletic performance
- Enhances posture
- Reduces muscular aches and pains, specifically those associated with aging
When flexibility is limited, you’re at higher risk for injuries like muscle strains or tears. Flexibility is highly individual, so it’s important to assess your current level and work consistently to improve it. Incorporating activities like yoga one or two times per week or dedicating 10 to 15 minutes daily to stretching can yield significant improvements. Listen to your body and prioritize stretches that feel restorative and beneficial.
Mobility
Mobility, on the other hand, refers to the ability of a joint to move actively through its full range of motion with control. This requires a combination of strength, stability and coordination. For example, performing a deep squat demands mobility in the hips, knees and ankles. The hip joint must allow the femur (thigh bone) to glide and rotate smoothly within the hip socket. Unlike flexibility, which focuses on lengthening muscles, mobility is about moving joints effectively and efficiently.
Why Mobility Is Important
Low levels of mobility can lead to:
- Tears in the soft tissues surrounding a joint
- Difficulty accessing specific ranges of motion, such as squatting or lifting your arms overhead
- Compensatory movement patterns, where other parts of your body take on added stress to compensate for a joint’s lack of mobility
For instance, if your shoulders lack mobility, you may overuse your lower back or neck muscles when performing overhead movements, increasing the risk of pain or injury in those areas. Mobility training helps correct these imbalances and ensures your body moves in a safe, functional way. To improve mobility, focus on dynamic movements, stability exercises and strength-building techniques for the joints. Refer to our library for mobility sequences to help make moving pain-free every day.
Flexibility vs. Mobility: Why Both Matter
While flexibility and mobility are different, they work hand in hand to support your body’s movement patterns. Flexibility ensures your muscles have the necessary length for smooth motion, while mobility ensures your joints can move through their full range of motion with strength and control. Neglecting one or the other can lead to imbalances, reduced performance and a greater risk of injury.
For example, someone with flexible hamstrings but poor hip mobility may struggle with deep squats, even though their muscles are flexible, because their joints lack the control and strength for proper movement. Conversely, strong, mobile joints with tight, inflexible muscles can restrict range of motion and lead to compensatory movement patterns.
Take Action
If you’re unsure where to start when improving your flexibility and mobility, follow our three-step guide to becoming well-rounded in the biomechanics of your body:
- Fill out the questionnaire: Spend two minutes completing the mobility questionnaire to tailor your exercises to your specific needs.
- Refer to our Mobility Sequence Library: After identifying areas where you struggle most, use the library for sequences designed to improve those areas.
- Be Consistent: Improvement takes time. Aim to incorporate these practices at least three or four times a week for noticeable results.
Flexibility and mobility are foundational to physical health and longevity. Together, they help prevent injuries, enhance your overall quality of life, perform daily activities with ease and maintain an active lifestyle as you age. By prioritizing both in your routine, you’re investing in a stronger, more resilient body that will serve you for years to come. Start small, stay consistent and enjoy the journey to a better you.
About the author
Mr. Davon Randolph is a Fitness and Wellness Specialist in the Slainte Fitness Center at USLI. Mr. Randolph is passionate about helping others learn to enjoy exercising within their own capacity and teaching them that physically pushing their limits can be both fun and rewarding. He is also heavily interested in utilizing corrective exercise to help clients move well for life.