It’s almost a certainty.
You hear it if you’re trying to improve your movement quality or reduce pain and stiffness.
Friends, medical professionals, trainers, and social media all say you to improve your mobility and flexibility.
What they don’t tell you is that mobility is different than flexibility.
People are often confused about the differences between mobility vs. flexibility. That’s because these terms are used interchangeably.
However, you need to understand the differences because they can have a big impact on your results.
What Do You Really Know About Stretching?
Most athletes and active individuals have tried stretching. Maybe you were taught to stretch in gym class back in the day.
Or it’s something your coach or trainer threw in the workout.
Maybe you’ve been told about the benefits of foam rolling to increase your mobility.
And there are endless pics of yoga and mobility work on social media?
You know there’s something that you should probably be doing.
But why are some people talking about mobility and others’ flexibility? Aren’t these the same thing?
Mobility vs flexibility: Is there really a difference?
Yes, there is a difference. Mobility and flexibility are related but different things.
By traditional definition in sports medicine they would be;
FLEXIBILITY: The capacity of soft tissues (muscle, tendon, fascia) to be lengthened.
MOBILITY: The ability of a joint to move through a range of motion
So, that gives us the first way that mobility is different than flexibility.
Flexibility is focused on soft tissue structures, not joints.
However, this isn’t what makes the big difference in results for most people.
Most people want functional mobility. Mobility they can use to do the things they love and do them better.
We are more interested in modern concepts that apply to movement, injury prevention, and performance.
FLEXIBILITY: The ability of tissues to be lengthened.
MOBILITY: The ability to control movement through a range of motion
These definitions are similar but have some key differences.
How tissues can be moved is flexibility.
Mobility is about how you move.
The concept of mobility incorporates flexibility, but not necessarily vice-versa. The key for anybody who wants to move better is mobility. Flexibility isn’t enough.
Mobility is a term and concept that encompasses a range of factors affecting your movement including:
- The tissue’s ability to lengthen
- The joint ability to move
- The nervous system’s ability to relax and allow movement
- The neuromuscular system’s ability to activate muscles and control movement.
Flexibility is Needed for Mobility
You need enough flexibility in your muscles to get functional mobility. This matters, if you are considering whether to work on mobility or flexibility.
Flexibility is passive. It’s simply your tissue’s capacity to lengthen. That may be by you or with the help of another person, tool, or gravity. Your muscles passively allow the movement to happen.
Think of flexibility like a rubber band. When you pull both ends, it stretches. It’s flexible.
If it doesn’t stretch, it’s inflexible. If it’s too inflexible, it could even snap.
It’s the same thing with muscles. Muscles have elastic components and are designed to move through a stretch.
Your joints have to flex and extend so you can lengthen those tissues. This means to express your capacity for flexibility, you need a full range of motion in your joints.
After all, it doesn’t matter how stretchy your muscles are if the joint itself won’t allow the movement.
Functional mobility includes moving through a full range of motion. So, you are going to need flexibility in those muscles to be mobile.
Mobility for Improved Movement Quality
The problem comes in when people think being flexible is enough.
Sure, you can stretch your body into all kinds of positions. Your tissues clearly have flexibility, but can you control it?
A person with functional mobility is able to move without restriction.
The movement is efficient and there aren’t any compensations.
They have the range of motion and neuromuscular control and strength to move through the pattern.
A flexible person may or may not have the stabilizer strength, balance, or coordination to perform the same functional movements as the person with great mobility.
This goes back to one of the fundamental differences of flexibility vs mobility.
Control.
Flexibility without motor control leaves you like Gumby. A stretchy, floppy, mess.
Control of motion comes through the strength in your muscles. It comes through the coordination of those muscles. Controlling your motion comes from properly functioning stabilizers.
Mobility is More Important Than Flexibility
At this point, you should be seeing that mobility is different than flexibility.
And if you are an athlete or active individual, you should be seeking mobility, not just flexibility.
Mobility is important, and flexibility is a part of that.
Mobility allows you to move as efficiently as possible. That means better performance and less risk of injury. In the end, it is not a question of mobility vs flexibility, but how you want to move.
Get it right so you can move your best.