When most people think about movement, the first thing that comes to mind is flexibility—how far you can stretch or reach. But there’s another equally important piece of the puzzle: mobility, and this is often the neglected one. While the two terms often get mixed up, they’re not the same thing. And understanding the difference can change the way you move and exercise. First, we’ll start by defining the two terms and how they come into play in your daily life. Next, we’ll describe general training principles for improving both, and where to find help if you’re struggling with poor flexibility or mobility.
What is flexibility?
Flexibility is your body’s ability to lengthen muscles with the help of an external force—like gravity, another person, or even your own hand. Think about reaching towards your toes, or pulling your heel toward your glutes to stretch your thigh. These are classic stretches!
What are the benefits of stretching?
Lots of research has been done about stretching benefits. Some of the pros for stretching may include:
- Helping to lower the risk of injuries
- Improving performance in sport and movements
- Helping to correct postures and muscle imbalances
- Improving circulation which can lead to better post-exercise recovery
- Expanding your range of motion and tissue length
Consistent stretching is how we improve our flexibility. In order to get the benefits stretches should be held for extended periods of time, and may improve flexibility with as short as 4 minute sessions.
Can you stretch too much?
Yes, stretching is not a cure all and like with any exercise, you must use safe techniques and avoid overstretching to prevent injures. Muscles pulls or strains are the most common types of injury, especially if you go into a stretch too quickly or too forcefully. A bit of discomfort while stretching is okay, but it shouldn’t be sharp pain or linger after ending the stretch.
What is mobility?
Mobility goes beyond flexibility. It’s about actively moving your joints through their full range of motion while being able to maintain control and coordination. For example, if you struggle to do a full squat without your heels lifting or your back rounding, this is not a flexibility but a mobility issue. Mobility combines flexibility, strength, balance into a functional movement. For example, flexibility is being able to touch your toes while mobility is when you are able to lift and hold your leg.
What are the benefits of mobility?
- Better functional movements like squatting, or reaching overhead
- Improved techniques for lifting
- Lower risk of injuries during sports and daily activities
- Improves joint health and decreases stiffness
On the other hand, a lack of mobility can lead to several issues.
- Loss of range of motion without regular practice
- Lack of mobility leading to poor technique leading to strains or compensation patterns
Why do we need both?
Ultimately, flexibility without mobility leaves you prone to injuries, while mobility without flexibility limits your range of motion. For real world examples, think of a gymnast that has incredible flexibility but lacks the strength and control for safe movement. Alternatively, a weightlifter might have strong, stable joints but tight, stiff muscles and joints that prevent proper form.
In everyday life, you need both. Think about:
- Getting up from the floor without help
- Reaching for the top shelf with ease
- Carrying groceries or kids without back pain
- Playing with your kids on the floor without feeling stiff the next day
How can physiotherapy help?
At PhysioNow, we recognize the importance of a holistic view of your body. We will help you create a personalized plan to improve mobility, flexibility, strength and overall movement fitness. These plans will take into account your personal goals, whether its a sport or spending time with your kids. We can use different treatment techniques such as:
- Targeted stretching to improve flexibility
- Strengthening exercises for joint control
- Mobility drills tailored to your daily activities or sports
- Balance training to build core control and confidence
- Hands-on therapy for pain relief and improved movement
You don’t have to live with stiffness, aches, or limited motion, look for PhysioNow! We can help you move better, feel stronger, and stay injury-free. With 10 locations across the GTA from Burlington, Oakville, Mississauga, and Etobicoke, it’s easy to find us! Get started on your fitness journey and book your first assessment and treatment today!
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