Flexibility & mobility are both important components of healthy movement. Oftentimes you may hear people use these two terms interchangeably, but flexibility and mobility are actually two very different things. For a person to have good mobility, they need to have good flexibility. It is important to note that simply being flexible doesn’t necessarily mean that your mobility will be as good as it should be. For instance – you may be super flexible and able to perform deep stretches with ease, but your body may struggle performing basic movement patterns and day-to-day activities. To gain a better understanding of what these two concepts are, let’s do a deeper dive into each one.  

Let’s start with flexibility first. Flexibility is defined as “the ability of a connective tissue (think muscles, tendons, & ligaments) to temporarily elongate”. Being inflexible will interfere with your body’s ability to move through natural range of motion, possibly resulting in pain and the inability to perform certain tasks. Being inflexible could complicate everyday activities as we age, such as getting out of bed, sitting to use the toilet, bending down to pick up a grandchild, or reaching up to put something away on a high shelf. Maintaining your flexibility is important to help you avoid injury. Below are some tips to improve flexibility:

• Sign up for a weekly yoga class
• Incorporate a daily stretching program into your routine
• PRACTICE DAILY

Next, let’s discuss mobility for a bit. Mobility is defined as “the ability to take your body through a controlled range of motion before becoming restricted”. Mobility is essential to our quality of life, especially as we age. The ability to move without restriction or pain means that we can comfortably perform daily activities. It is estimated that 59% of adults ages 60+ and 75% of adults 80+ have mobility limitations when it comes to simple tasks like walking or climbing steps. Practicing mobility through regular physical activity will help reduce the risk of developing limitations now, or as you age. Some great ways to improve mobility are listed below:

• Practice mobility exercises to target specific joints (i.e. hip, shoulder, etc.)
• Regular foam-rolling will help increase blood flow and loosen up muscles/joints, leading to improved ROM
• Incorporate functional fitness (moves that mimic actions we perform daily) like push-ups, lunges, squats, pull-ups, etc. into your exercise routine

As you can see, there are significant differences between being mobile and being flexible. Mobility is dynamic, while flexibility is passive. With dynamic movement, your muscles need to lengthen/shorten while the joints move, working together to coordinate through that range of motion. In addition, mobility requires strength – your muscles need to be strong enough to take a joint through a controlled ROM. In order to truly maximize your body’s performance and abilities, you cannot focus on one while neglecting the other. Performing mobility exercises prior to a workout will prime the muscles and joints for the hard work that is coming, allowing for improved overall strength and decreasing your likelihood of injury. Addressing flexibility (via static stretching) after a workout will help the muscles relax, improve blood circulation, and potentially reduce injury risk.

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