The difference between flexibility & mobility, and how to improve them
The terms flexibility and mobility are often used interchangeably but are actually not the same thing. Flexibility refers to the ability of a muscle to lengthen, which allows the joint (or systems of joints) to move through a range of motion (1). Think of flexibility as the body’s ability to passively move into a certain position with the help of a strap, wall, another person, your weight, etc. Mobility is the amount of active movement that a joint is allowed to move, which depends on the shape of bones, the joint capsule, and surrounding tendons, muscles (=flexibility), and ligaments (2). This makes flexibility a part of mobility and mobility a broader term that includes flexibility. For example, if you were to lie on your back and lift your right leg with a strap towards you until the leg stops moving, would be considered your flexibility. If you were to do the same kind of movement by actively lifting your leg until you couldn’t move it any higher, would be considered your mobility. Knowing the difference between mobility and flexibility, let’s you be more goal oriented when it comes to selecting stretches and exercises.
Improving your flexibility and mobility has many benefits in regard to your quality of life, including reduced day-to-day pain (3)and risk of injuries (4), increased vascular health (5), and greater freedom of movement. Despite their benefits, mobility and flexibility training are often neglected. Knowing what an appropriate exercise is for increasing flexibility and mobility will help you choose an effective training program. Here are some training options that are currently out there:
References:
1. Zachazewski J. Improving flexibility. In: Scully R, Barnes M, editors. Physical Therapy. Philadelphia: JB Lippincott Co; 1989. p. 698–738.
2. Bird S, Smith A, Kate J. Exercise Benefits and Prescription. 2nd ed. Nelson Thornes; 1998.
3. Mistry G, Vyas N, Sheth M. Comparison of hamstrings flexibility in subjects with chronic low back pain versus normal individuals. J Clin Exp Res. 2014;2(1):85.
4. Bodden JG, Needham RA, Chockalingam N. The Effect of an Intervention Program on Functional Movement Screen Test Scores in Mixed Martial Arts Athletes. J Strength Cond Res. 2015 Jan;29(1):219–25.
5. Yamamoto K, Kawano H, Gando Y, Iemitsu M, Murakami H, Sanada K, et al. Poor trunk flexibility is associated with arterial stiffening. Am J Physiol Circ Physiol. 2009 Oct;297(4):H1314–8.
6. Blahnik J. Full-Body Flexibility. 2nd ed. Human Kinetics; 2011. 3-6 p.
7. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109–19.
8. Kalichman L, Ben David C. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. J Bodyw Mov Ther. 2017 Apr;21(2):446–51.
- Stretching: Static and dynamic stretching can help improve your flexibility and mobility. Static stretching describes stretches that are held for a stated period of time, ideally between 10 to 30 seconds (6,7). Static stretching should not be done before or during training as it temporarily reduces power and muscle strength. Dynamic stretching means moving through a range of motion and repeating it several times. It can be performed as part of the warm-up prior to training. Both types of stretching can be done passively or actively (6). The muscle is relaxed during passive stretching and held in place by an external force (strap, gravity, leverage, etc.). Active stretching involves stretching of a muscle by actively contracting the opposing muscle without external support.
- Yoga: Practicing yoga can improve your body’s mobility and flexibility. There are many types of yoga, from physically demanding to relaxing. For example, vinyasa classes are dynamic, fast-paced yoga classes that link postures together and turn static postures into a dynamic flow of movements. A good example for a slower-paced class is Yin Yoga. The postures are typically held for 3-7 min to relax the muscles and allow stretching and strengthening of connective tissues.
- Mobility classes: Mobility training to promote joint health through passive and active exercises is little practiced, but it is a growing field of interest. You might have noticed that gyms and yoga/pilates studios are adding mobility-based classes to their schedule. Mobility classes are loosely defined, so you might notice that they can be very different depending on the gym/studio or the teacher’s training background. Examples for mobility training systems are stick mobility, mobilityWOD, functional range conditioning (FRC), and Budokon mobility.
- Self-myofascial release: Self-myofascial release is a new technique of soft tissue mobilization and has been shown to increase joint range of motion without affecting muscle force or performance (8). Examples for commonly used tools are foam rollers, trigger point balls, and massage sticks. These tools are used to apply slow and continued pressure to restricted fascial layers. Fascia is a basic term to describe all the connective tissue of the body that surrounds muscle tissue and separates soft tissue areas.
References:
1. Zachazewski J. Improving flexibility. In: Scully R, Barnes M, editors. Physical Therapy. Philadelphia: JB Lippincott Co; 1989. p. 698–738.
2. Bird S, Smith A, Kate J. Exercise Benefits and Prescription. 2nd ed. Nelson Thornes; 1998.
3. Mistry G, Vyas N, Sheth M. Comparison of hamstrings flexibility in subjects with chronic low back pain versus normal individuals. J Clin Exp Res. 2014;2(1):85.
4. Bodden JG, Needham RA, Chockalingam N. The Effect of an Intervention Program on Functional Movement Screen Test Scores in Mixed Martial Arts Athletes. J Strength Cond Res. 2015 Jan;29(1):219–25.
5. Yamamoto K, Kawano H, Gando Y, Iemitsu M, Murakami H, Sanada K, et al. Poor trunk flexibility is associated with arterial stiffening. Am J Physiol Circ Physiol. 2009 Oct;297(4):H1314–8.
6. Blahnik J. Full-Body Flexibility. 2nd ed. Human Kinetics; 2011. 3-6 p.
7. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109–19.
8. Kalichman L, Ben David C. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. J Bodyw Mov Ther. 2017 Apr;21(2):446–51.