Everything you need to know about mobility and flexibility

Ever wake up feeling stiff, achy or like your body just doesn’t want to move? You’re definitely not alone – and chances are, mobility or flexibility (or both) are the culprits.

Though these two terms often get mixed up, each plays a unique role in how your body feels and moves. Let’s dive into exactly how mobility and flexibility differ, why they matter and how improving both can help you move better, perform stronger and feel great every day.

Mobility vs. flexibility: what’s the difference?

Mobility and flexibility are two sides of the same coin. They’re distinct, but they complement each other in more ways than one.

Mobility

Mobility is your ability to actively move joints through their complete range of motion, requiring strength, control and coordination. Think of mobility as the level of control you have when performing movements like squats or swinging a golf club with fluidity and ease.

Flexibility

On the other hand, flexibility is the passive stretching capability of your muscles and connective tissues. It's what enables you to comfortably reach for your toes, lean forward to pick something up or stretch to grab an item off a high shelf. Flexibility doesn't require muscle engagement – instead, it relies on the lengthening capability of your muscles.

Why do mobility and flexibility matter?

Mobility and flexibility both play crucial roles in daily life and athletic performance. Here are some of their main benefits:

• Reduce everyday discomfort: Better mobility and flexibility allow your body to move more smoothly – turning everyday activities like climbing stairs or getting in and out of cars into effortless tasks.
• Prevent injuries: Limited mobility and tight muscles make your body prone to injuries like sprains, strains or chronic discomfort. Practicing mobility and flexibility exercises regularly can significantly lower these risks.
• Better athletic performance: Better mobility and flexibility lead to better movement – whether you’re in the gym, on the soccer pitch or even doing a home workout.
• Improves your posture: Good mobility and flexibility contribute directly to healthier posture and alignment, helping prevent aches, pains and fatigue that often result from poor posture and long periods of sitting.

How can mobility help prevent injuries?

There’s a good reason why physical therapists often recommend mobility and flexibility exercises as part of injury rehabilitation – they promote faster recovery and long-term injury prevention.

• Mobility protects your joints by distributing stress evenly throughout your movements. Good mobility helps joints function efficiently, preventing excess strain or damage.
• Flexibility complements this by reducing muscle tension. It helps your body adapt more effectively to sudden movements, significantly decreasing the risk of injuries like pulled or strained muscles.

Don’t forget – natural aging gradually decreases joint mobility and muscle flexibility, which can significantly impact your quality of life. Staying proactive with regular exercises focused on enhancing mobility and flexibility is key to preventing injuries and maintaining your overall well-being.

6 exercises to improve your flexibility and mobility

Though mobility and flexibility are closely related, the exercises to improve each are fairly different. Mobility exercises are generally dynamic and prepare the body for future actions (like a workout).

On the flip side, flexibility exercises are mostly static, and usually involve holding a stretch that elongates a muscle (or muscle group), aiming to expand its range of motion.

The best mobility exercises

Get your muscles primed and ready for action with these three moves.

1. Thread the needle + rotation
This combo move is great for increasing spinal mobility, as well as relieving tension in the shoulders, neck and chest.

How to do it:

1. Begin on your hands and knees, keeping your back flat.

2. Lift your right hand toward the ceiling, and thread your right hand underneath your body toward the left side.

3. Gently reverse the motion and swap sides.

2. Shoulder circles
This helps to improve shoulder mobility and reduce tightness/stiffness in your joints. Plus, you can do it anywhere!

How to do it:

1. Start by placing your hands on your hips, feet shoulder-width apart.

2. Slowly create gentle circles with your shoulders.

3. Repeat 10-20 times

3. Leg swings
These are great for warming up the lower body before any explosive movements in your leg day session.

How to do it:

1. Start by standing with your feet shoulder-width apart.

2. Kick one leg out in front of you – as far as you can – and let gravity pull it down into a backswing.

3. Repeat the motion, then swap legs when ready.

The best flexibility exercises

You’ve smashed your workout and you’re ready to cool down – now’s the time to improve your flexibility with these moves.

1. Hamstring stretch
The classic hamstring stretch is a great move to release tight hamstrings and enhance overall lower-body mobility – especially after leg day.

How to do it:

1. Start by standing with one foot slightly forward, hip-width apart.

2. Hinge gently at the hips, maintaining a straight back to feel the stretch in your hamstrings.

3. Hold for 20-30 seconds, then reverse the motion and swap legs.

2. Child’s pose
Also known as Balasana in yoga, this pose helps stretch out the muscles in your back and around your hips.

How to do it:

1. Start by sitting on your knees with your glutes resting on your heels.

2. Gently lean forward, stretching your arms in front of you and leaning your forehead on the floor/mat.

3. Stretch as far as you can go, and hold for 30 seconds to a minute.

3. Rounded chest stretch
Apart from stretching out your chest, this move helps release tension in your shoulders and neck.

How to do it:

1. Start by sitting on your knees with your glutes resting on your heels.

2. Clasp your hands behind your back.

3. Look up while pulling your shoulders back. Ensure your back is straight during the movement.

4. Slowly reverse the motion and repeat.

Remember, the goal is to move your joints through their full range of motion while remaining under control – don’t aim to rush through these exercises.

Make mobility and flexibility training a habit

Incorporating mobility and flexibility into your routine doesn’t need to feel tedious – see it as a daily investment in your overall well-being. Here are some simple and effective ways to seamlessly integrate these practices into your routine:

• Before exercise: Spend 5-10 minutes doing dynamic stretches. This gently prepares your joints and muscles, priming your body for more intense movements ahead.
• After a workout: Time to boost your flexibility with static stretching. With your muscles already warmed up, you’ll be able to stretch deeper and enhance your range of motion.
• Active recovery: Rest days are the perfect time to improve mobility and flexibility. Gentle mobility work, foam roller sessions or yin yoga are all great options.
• During work: Break up the day with some gentle desk-friendly stretches. Calf, neck and shoulder stretches can quickly relieve tension and can be done either sitting or standing.

FAQs on mobility and flexibility

Still have more questions on mobility and flexibility? We’ve got you covered.

1. Can you improve mobility and flexibility at any age?
Absolutely. No matter your age or fitness level, it’s never too late to start – the key here is consistency. Once you’ve made your mobility sessions a habit, you’ll be ready to reap all the benefits in no time.

2. How often should I stretch to see improvements?
For best results, aim to have a quality stretching session at least three times a week. But if you don’t have that much time to spare, don’t fret – even short sessions can lead to results when done right.

3. How long does it take to see results?
While everyone’s journey is unique, consistent flexibility and mobility sessions typically bring noticeable changes within just a few weeks.

You might find yourself waking up feeling refreshed instead of stiff, moving more smoothly throughout the day or even surprising yourself by holding challenging yoga poses longer than before.