We are born with an almost unbelievable range of motion, but most of us lose that into adulthood. Both flexibility and mobility contribute to overall range of motion and are commonly used as synonyms for one another; however, they are technically different skills.
Let's look at definitions, and why both are super helpful to have.
I won't 'stretch' the truth on this one .....No? Ok let's just dive in.
The differences
Flexibility is how much you can passively lengthen a muscle, whereas mobility is the amount of active range of motion available to you at the joint. Bonus definition: Range of motion is the total passive articulation/movement available at the joint.
The methods used to increase flexibility and mobility are a little different, but not drastically so.
Flexibility is typically increased by passively (or passively with short bouts of active contractions in the stretched and/or opposite muscle) lengthening the muscle to its end range where you feel mild tension, for a set amount of time (typically 30-90 seconds). You can do this solo or with a partner to assist you and intensify the stretch.
PNF (proprioceptive neuromuscular facilitation) seems to be the more affective way to stretch. There are different types of PNF that include variations of activation and passivity through a stretch.
Mobility is typically increased by actively bringing a joint (and incidentally muscle) to its end range for a set amount of time (typically 30-120 seconds).
The main difference is that because mobility is the 'usable' range available, training it will involve maintaining active tension at end range during the movement. You can do repetitions of dynamic movements to actively take you in and out of that end range, or perform an isometric hold (contracting the muscle without shortening or lengthening) at that end range for the set time.
Why are these useful to all?
Being able move through a full range of motion is for everybody, not just athletes, trapeze artists and contortionists.
It is a key part in injury prevention and performance, better allowing you to withstand unexpected loads near end range (less likely to strain a muscle) and gives you more access to strength and power at further ranges (e.g. accessing a deeper squat can facilitate more strength and hypertrophy development).
That range of motion is just as important and useful for everyday life as it is for performance in the gym. Additionally, tight muscles can play a role in your posture (e.g. a really tight chest can pull shoulders forward and cause rounding of the upper back).
We often neglect or don't realise how everyday activities are hindered by the inability to access different positions. Here are some seriously small things that are effected in the day to day:
Getting on your hands and knees to reach in the back of the bottom cupboard in the kitchen, instead of squatting down to reach
Having to sit down or get on one knee to tie your shoe laces instead of bending at the waist
Harder to take things off of the top shelf with tight shoulders
Moving house, painting, gardening
Sitting comfortably on the floor, and standing up without using your hands
Winning a game of twister against the kids and the rest of the family......
The list goes on.
Flexibility and mobility will naturally diminish as we age unless we work to maintain it. They both allow the ease of many movements and help to keep joints healthy for the many years ahead.
So whether you are a fan of cardio, bodybuilding, strength, any sport or even just have a sedentary lifestyle, consider including a little flexibility and mobility training for longevity in life and performance.
Hopefully that's cleared things up and you now have a better understanding of movement accessibility.
Keep an eye out for further posts on health and fitness.
If you feel you need an extra helping hand with your journey, just reach out to me.
Thanks for reading :)
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