Flexibility Vs. Mobility: What's the Difference?
Image by Ryan McGuire from Pixabay
By Terri Lively
You hear us talk about flexibility and mobility all the time in class. But when pressed, can you tell me the difference between these two essential parts of fitness?
If not, don’t worry about it. Let's hope after you read this article, you can.
Today’s newsletter seeks to explain the difference between flexibility and mobility and how they relate to your overall fitness. We'll start with flexibility.
What is Flexibility?
Flexibility is the ability of your joints to move freely and without pain through their full range of motion. It's essential for keeping your joints and body healthy. [1]
Flexibility can differ from person to person, but everyone needs a certain level to stay active and prevent injuries. Factors like being hurt, not being active, or skipping stretching can reduce your flexibility. [2]
Improving Flexibility with Different Types of Stretches
It's important to stretch your muscles regularly to maintain or improve flexibility. Here are the main types of stretches and why they are important:
Static Stretching: This involves holding a stretch for at least thirty and up to sixty seconds at the end of a joint's range of motion. It's ideal for relaxing and loosening tight muscles after exercise or throughout the day.
Dynamic Stretching: These movements gently take your joints through their full range of motion. Before workouts, dynamic stretches increase blood flow and can improve performance.
Myofascial Release (Foam Rolling): Applying pressure to muscle tissues using tools like foam rollers helps them relax. It is best used before dynamic stretching to enhance flexibility and reduce muscle soreness.[3]
There are a few other kinds of stretching. These include ballistic stretching, which involves bouncing at the end of a static stretch. Active Isolated Stretching (AIS) increases the range of motion by holding stretches for two seconds and repeating. There is also Proprioceptive Neuromuscular Facilitation (PNF), which involves alternating between stretching and contracting muscles. [4]
You are likely familiar with the first three because we do them regularly in class. (The other kinds, not so much.) Now, you know why.
Now, let's tackle mobility.
What is Mobility?
Mobility refers to your ability to move purposefully throughout your day. It includes essential skills like physical stamina, strength, balance, coordination, and range of motion, which are crucial for daily activities such as getting out of bed, climbing stairs, walking, or carrying groceries. Mobility helps us perform these tasks and plays a vital role in preventing falls and injuries, especially in older adults. As people age, the importance of mobility becomes more apparent, with a significant portion of those aged 65 and older experiencing some degree of mobility loss. [5]
How Can I Improve My Mobility?
Improving mobility involves regular exercise to enhance strength, stamina, flexibility, and balance. These exercises support the muscles and joints crucial for movement, helping to prevent further loss of mobility. Healthy adults should engage in at least 150 minutes of moderate-intensity aerobic exercise weekly (or 20 minutes a day), along with strength training and balance exercises twice weekly. [6]
Walking, running, cycling, swimming, and even playing pickleball can significantly improve mobility. Strength training using weights, resistance bands, or body weight is also effective, particularly under guidance. [7] In case you were wondering, those of us who lead class are the “guidance” at RoughFit.
The Source of the Confusion
Even though these terms describe different parts of fitness, they are related. This relationship is probably why people get confused.
For example, the soft tissues around your joints—such as muscles, ligaments, and tendons—play a significant role in your flexibility. Without regular stretching, these tissues can tighten over time, reducing mobility.[8] By contrast, consistent stretching and participating in flexibility exercises, like yoga, can improve joint movement and reduce pain, enhancing mobility.[9]
So, as you can see, flexibility and mobility are two different things, but closely related. Flexibility is your joints’ ability to move through the full range of motion without pain and mobility is your ability to move your body around without pain or restriction. Regularly incorporating stretching and exercise into your routine can maintain and improve your flexibility and mobility, keeping you independent and active for longer.
And which of us doesn't want that?
[1] Flexibility (No Date) Sports Medicine: UC Davis Health, Flexibility | Sports Medicine | UC Davis Health. Available at: https://health.ucdavis.edu/sports-medicine/resources/flexibility#:~:text=Flexibility%20is%20the%20ability%20of,joint%20and%20total%20body%20health. (Accessed: 21 August 2024).
[2] Flexibility (No Date) Sports Medicine: UC Davis Health, Flexibility | Sports Medicine | UC Davis Health. Available at: https://health.ucdavis.edu/sports-medicine/resources/flexibility#:~:text=Flexibility%20is%20the%20ability%20of,joint%20and%20total%20body%20health. (Accessed: 21 August 2024).
[3] How to Become More Flexible and Why It’s Important (no date) EverydayHealth.com. Available at: https://www.everydayhealth.com/fitness/how-become-more-flexible-because-yes-its-important/#:~:text=The%20different%20types%20of%20stretches%20to%20improve%
[4] How to Become More Flexible and Why It’s Important (no date) EverydayHealth.com. Available at: https://www.everydayhealth.com/fitness/how-become-more-flexible-because-yes-its-important/#:~:text=The%20different%20types%20of%20stretches%20to%20improve%
[5] Mobility (no date) Harvard Health. Available at: https://www.health.harvard.edu/topics/mobility (Accessed: 21 August 2024).
[6] Mobility (no date) Harvard Health. Available at: https://www.health.harvard.edu/topics/mobility (Accessed: 21 August 2024).
[7] Mobility (no date) Harvard Health. Available at: https://www.health.harvard.edu/topics/mobility (Accessed: 21 August 2024).
[8] Mobility (no date) Harvard Health. Available at: https://www.health.harvard.edu/topics/mobility (Accessed: 21 August 2024).
[9] How to Become More Flexible and Why It’s Important (no date) EverydayHealth.com. Available at: https://www.everydayhealth.com/fitness/how-become-more-flexible-because-yes-its-important/#:~:text=The%20different%20types%20of%20stretches%20to%20improve%20flexibility%20include%20static,muscle%20or%20its%20opposing%20muscle). (Accessed: 21 August 2024).
