Written by Nic Bartolotta
Nic Bartolotta is a physical therapist and holistic health practitioner. He holds a Master of Physical Therapy (MPT) degree from Cal State University - Long Beach and has worked with hundreds of professional athletes from the MLB, NFL, NBA, and NHL. Nic is known for his expertise in injury prevention, rehabilitation, and sports performance enhancement. He specializes in myofascial release techniques to address soft tissue restrictions. He is also the Chief Clinical Officer of Rolflex.
In the world of fitness and movement, two terms that often get used interchangeably are mobility and flexibility. While they may sound similar, they’re different – each has a distinct meaning and plays a different role in our overall well-being.
Today, we’re going to explain the primary differences between mobility and flexibility, specifically what each is and how they contribute to our physical abilities. Once the difference is established, we’ll share the most effective ways to improve both so that you can maximize your muscular & physiological output.
Key Differences Between Mobility & Flexibility
When it comes to mobility and flexibility, it's important to understand that they are not synonymous. Let’s break it down.
What is Mobility?
Mobility refers to the ability to move freely and easily through a full range of motion in a particular joint or series of joints. It encompasses both the range of motion and the control one has over that range. In other words, mobility is not just about how far you can move, but how well you can move within that range.
What is Flexibility?
Flexibility, on the other hand, refers specifically to the range of motion in a joint or group of joints. It is the measure of how far a joint can move passively, without the involvement of other muscles or external forces. Flexibility is often assessed through static stretching exercises, where the joint is taken to its end range of motion and held for a period of time.
While mobility focuses on both range and control, flexibility is primarily concerned with range alone. It is important to note that having good flexibility does not necessarily mean you have good mobility, as mobility requires not only range but also the ability to actively control and stabilize that range of motion.
Now that we have a better understanding of the definitions of mobility and flexibility, let's explore how we can develop and improve each of these characteristics.
How to Develop Each
Flexibility
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Static Stretching: Static stretching involves holding a stretch in a fixed position for a certain duration, typically 20-30 seconds. This helps increase the length and elasticity of muscles and tendons, improving overall flexibility. Focus on targeting major muscle groups, such as hamstrings, quadriceps, calves, and shoulders.
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Dynamic Stretching: Dynamic stretching involves controlled movements that take joints and muscles through a full range of motion. Unlike static stretching, dynamic stretching is done in a more active manner. Examples include leg swings, arm circles, and walking lunges. Dynamic stretching helps warm up the muscles and prepares them for movement.
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Proprioceptive Neuromuscular Facilitation (PNF): PNF stretching involves a combination of stretching and contraction of muscles. It is often done with a partner or using resistance, such as a band or strap. PNF stretching techniques, such as contract-relax and hold-relax, can effectively improve flexibility by targeting both muscle lengthening and muscle activation.
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Yoga and Pilates: Both yoga and Pilates incorporate a range of exercises and poses that promote flexibility, strength, and balance. These practices emphasize controlled movements, deep stretches, and mindful breathing, resulting in improved flexibility over time.
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Foam Rolling: Foam rolling, also known as self-myofascial release, works by applying pressure to tight or knotted areas of the body. It helps release tension, improve blood flow, and enhance flexibility, among other benefits. Roll slowly over targeted areas, such as the calves, hamstrings, quadriceps, IT band, and back muscles.
Mobility
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Joint Mobility Exercises: Joint mobility exercises focus on moving individual joints through their full range of motion. This helps improve joint health, lubrication, and mobility. Perform exercises such as wrist circles, ankle circles, shoulder circles, and hip rotations. Gradually increase the range of motion and the complexity of the movements.
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Dynamic Warm-Up: Prior to any physical activity, it is essential to perform a dynamic warm-up routine that includes foam rolling & muscle activation. This includes movements that mimic the activity you are about to engage in, gradually increasing the range and intensity. Dynamic warm-ups activate the muscles, increase blood flow, and enhance joint mobility.
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Strength Training: Strength training exercises, particularly those that involve compound movements, can also contribute to improving mobility. By strengthening the muscles around a joint, you provide better support and stability, allowing for improved mobility. Exercises like squats, lunges, deadlifts, and push-ups can enhance joint mobility while building strength.
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Corrective Exercises: Identify any specific mobility restrictions or imbalances you may have and incorporate corrective exercises into your routine. These exercises target specific areas that need improvement, helping to restore proper movement patterns and alignment. Seek guidance from a qualified professional, such as a physical therapist or a certified trainer, for personalized corrective exercise recommendations.
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Movement Practice: Engage in activities that require a wide range of movements, such as yoga, dance, martial arts, or sports. Regular practice of these activities challenges your mobility, coordination, and control, leading to improved overall mobility. Experiment with different movement modalities to find what resonates with you and incorporates it into your fitness routine.
By incorporating these strategies into your training routine, you can gradually develop and improve both mobility and flexibility. Remember to listen to your body, progress at your own pace, and be consistent with your practice. Over time, you will notice significant improvements in your range of motion, control, and overall physical performance.
The Relationship Between the Two for Athletes
For athletes, understanding the relationship between mobility and flexibility is crucial to optimize their performance and prevent injuries. Both mobility and flexibility play integral roles in athletic movements, and they complement each other in various ways. Let's explore the relationship between the two, specifically as they apply to athletes:
Enhancing Performance
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Power and Strength: Mobility and flexibility contribute to an athlete's power and strength by allowing for a full range of motion during explosive movements. Improved mobility enables athletes to generate maximum force and power, while flexibility ensures that muscles and joints can move freely without restrictions.
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Speed and Agility: Adequate mobility and flexibility are essential for athletes to achieve optimal speed and agility. By increasing the range of motion in key joints, athletes can perform quick directional changes, accelerate faster, and maintain proper body mechanics during high-speed movements.
- Balance and Coordination: The interplay between mobility and flexibility enhances an athlete's balance and coordination. Good mobility provides the ability to stabilize and control movements, while flexibility allows for fluid transitions between positions and smoother execution of complex movements.
Injury Prevention
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Muscle Imbalances: Imbalances in mobility and flexibility can lead to muscular imbalances, where certain muscles become overactive or underactive. This imbalance can increase the risk of injuries, like pulled muscles, as it places excessive stress on specific muscles or joints. By addressing both mobility and flexibility, athletes can correct imbalances and reduce the likelihood of injuries.
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Muscle Strains and Tears: Limited mobility and flexibility can increase the risk of muscle strains and tears during athletic activities. When muscles lack the required range of motion, they are more susceptible to overstretching or sudden movements that can result in injury. Improving mobility and flexibility helps muscles adapt to different movements and decreases the likelihood of strains or tears.
- Joint Stability: Poor mobility and flexibility can compromise joint stability, leading to joint-related injuries, such as sprains or dislocations. Adequate mobility ensures that joints can move through their intended range without excessive stress, while flexibility allows for proper alignment and joint positioning during dynamic movements.
Balancing Training Approaches
- Pre-Workout Preparation: Prior to engaging in intense workouts or sports activities, athletes should incorporate mobility and flexibility exercises into their warm-up routines. Dynamic stretching and joint mobility exercises prepare the body for movement, enhance blood flow, and activate the muscles, reducing the risk of injury and improving performance.
- Post-Workout Recovery: After intense training sessions or competitions, athletes should focus on recovery practices that promote both mobility and flexibility. This can include activities like foam rolling, static stretching, and gentle mobility exercises to help alleviate muscle tightness, enhance muscle recovery, and maintain optimal joint range of motion.
- Periodization and Training Balance: Balancing mobility and flexibility training with other aspects of athletic conditioning, such as strength and cardiovascular training, is essential. Incorporating specific mobility and flexibility exercises into training programs, alongside skill development and strength work, ensures a well-rounded approach to athletic performance and injury prevention.
By recognizing the relationship between mobility and flexibility, athletes can integrate targeted training methods to enhance their performance and reduce the risk of injuries. Working on both aspects simultaneously allows athletes to achieve optimal movement efficiency, functional strength, and overall athletic prowess.
Mobility and flexibility, while often used interchangeably, serve distinct roles in fitness. Mobility refers to the controlled movement within a joint's range, while flexibility is about the passive range of motion in joints. Both are vital for optimal physical performance, but they address different aspects of movement. Athletes benefit from both by achieving better power, speed, balance, and injury prevention. To maximize physical output, it's essential to understand their differences, incorporate both into training routines, and maintain a balance between them. This ensures enhanced athletic performance and a reduced risk of injuries.