Chances are you’ve heard the terms mobility and flexibility used interchangeably when discussing fitness. And while mobility and flexibility are definitely cousins when it comes to the health of your body, they are quite different and should be treated that way during exercise. The good news? Even though you may not realize it, you probably are doing some of both already!
Let’s discuss the difference between flexibility and mobility so you can take care of them at the right time and in the right way. Plus, we’ve got flexibility and mobility stretches to build into your routine for improved range of motion.
Mobility and Flexibility: What’s The Difference?
It’s true that flexibility and mobility are related, but keep in mind they play different roles in your body. That’s why it’s important to address them in different ways.
Flexibility refers to the ability of your muscles to lengthen or stretch. For instance, if your hamstrings are so tight you have trouble reaching the floor, then you have poor flexibility in your hamstrings. Flexibility training should include holding deep stretches (think yoga) for 30-60 seconds at a time and should be done AFTER a workout or when your muscles are warmed up.
Mobility, on the other hand, is a more all-encompassing term that refers to your range of motion. Range of motion comes from your joint, joint capsules and muscle working as a unit. For instance, you might be unable to get down into a deep squat because the mobility in your hip joints is poor. That would include tight hip muscles and inflexible hip joints. Mobility training should be done BEFORE a workout using large, range of motion activities. So why do you need to know this? Because both flexibility and mobility are key to getting a proper workout
If your flexibility is limited, you are more likely to get injured or experience soreness. For example, if you have tight hamstrings when you start your workout, you are more likely to pull your hamstring or perhaps even experience a small tear. On the other hand, if your mobility is limited, you won’t be able to get a full range of motion during exercise, which will limit your ability to perform.
For example, if you have limited mobility in your hips, your lunges will not go as low as they should, meaning you’ll gain less strength and burn fewer calories along the way. Or if you are a runner, you won’t get the stride needed for a good run. Remember that mobility is best used as a pre-workout activity to warm the body, activate the muscles, and loosen the joints and connective tissue.