When it comes to fitness, “mobility” and “flexibility” are often used interchangeably.
While it’s true they’re both essential for your movement quality, they play very different roles.
This article discusses the differences between mobility and flexibility and the benefits of stretching.
What’s the Difference Between Mobility and Flexibility?
The main distinction between mobility and flexibility is that one is active while the other is passive. Here they are side by side:
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Flexibility: The ability of muscle groups to stretch to any given length. For example, this could be a hamstring stretch where you hold the position.
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Mobility: The ability to actively move a joint or muscle through its full range of motion. For example, a deep squat with control.
Mobility exercises are crucial for all athletes and active individuals, as they may help improve strength training, prevent injury, and benefit overall performance.
Let’s look at a few of the most popular mobility exercises.
Pro Tip: Find out how Pilates can build strength and increase flexibility.
Mobility Exercises for Athletes
Whether you’re new to mobility training or looking for a refresher, these exercises are a great place to start:
1. Deep Squat Hold
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Stand with feet shoulder-width apart.
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Lower into a deep squat while keeping your chest up.
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Hold for 30 seconds, shifting your weight slightly to loosen your hip flexors and ankles.
2. Hip Flexor Stretch
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Kneel on one knee with the other foot forward in a lunge position.
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Push your hips forward until you feel a stretch in the front of your hip.
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Hold for 20-30 seconds on each side.
3. Thoracic Spine Rotation
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Start in a tabletop position with hands under shoulders and knees under hips.
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Place one hand behind your head and rotate your torso upward.
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Repeat for 10 reps per side to improve spinal mobility.
4. Lunge with a Twist
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Step forward into a lunge and twist your torso toward the front leg.
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Hold briefly before returning to a standing position.
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Repeat on the other side
The Importance of Stretching in Fitness
Stretching is the deliberate lengthening of a muscle to improve its flexibility. A good stretching routine has additional benefits, including increased blood flow to joints and muscles, better joint mobility, and reduced tight muscles.
Pro Tip: Add Arginine Power to your routine to help increase blood flow.
How Stretching Enhances Performance
A structured stretching routine is more than just a warm-up or cooldown. Further benefits of stretching include:
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Improved Joint Mobility: By increasing the flexibility of muscle groups, stretching allows joints and muscles to move efficiently through their natural range.
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Reduced Tightness: Stretching helps prevent tight muscles, which can restrict movement and lead to compensatory issues in other parts of the body.
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Enhanced Blood Flow: Stretching promotes increased blood flow to the muscles, reducing soreness and accelerating recovery.
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Injury Prevention: Regular stretching ensures that muscles and joints remain in optimal condition, lowering the risk of injury caused by stiffness or imbalance.
As stated earlier, stretching is crucial in sports medicine as it helps reduce the risk of injury. Poor mobility can lead to more falls and reduced quality of life when not implemented properly.
Now let’s look at how different types of stretches further benefit mobility and flexibility.
Pro Tip: Avoid these common-post workout mistakes for better recovery.
Types of Stretching and Their Role in Mobility and Flexibility
There are various types of stretching, including static, dynamic, and ballistic. Let’s break it down:
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Static Stretching: This involves holding a stretch position to increase muscle length and joint range of motion.
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Dynamic Stretching: The use of active movement to prepare muscles for a workout.
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Ballistic Stretching: A type of dynamic stretching that involves using rapid bouncing movements to increase range of motion.
In general, static stretching should be performed after a workout, while dynamic stretching should be done beforehand.
Pro Tip: Warm up your muscles by adding HORSE POWER® X (Capsimax) to your stretching routine.
How to Incorporate Mobility and Flexibility Work into Your Routine
Many people overlook mobility exercises in favor of traditional workouts but integrating them into your fitness routine doesn’t have to be complicated.
Here’s how you can structure your sessions for optimal mobility and flexibility:
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Before a workout: Perform dynamic stretching to activate muscles and prepare for movement.
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During strength training: Focus on full range of motion exercises, ensuring joints move properly under load.
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After a workout: Use static stretching and a foam roller to aid in muscle recovery.
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On rest days: Include dedicated mobility exercises like hip flexor stretches and thoracic spine rotations to maintain flexibility and movement quality.
