Understanding the Difference Between Flexibility and Mobility
As a Pilates and Mobility Stretch instructor, I often hear the terms "flexibility" and "mobility" used interchangeably. However, these two concepts, while related, are distinctly different. Understanding the difference can help you tailor your fitness routine more effectively and achieve better overall body function. Let's dive in!
What is Flexibility?
Flexibility refers to the ability of a muscle or muscle group to lengthen passively through a range of motion. It's about how far you can stretch when external forces (like gravity or a yoga strap) are applied. Think of the classic "touch your toes" test – that's measuring flexibility.
Key points about flexibility:
It's passive
It focuses on muscle length
It doesn't necessarily translate to functional movement
What is Mobility?
Mobility, on the other hand, is the ability to move a joint through its full range of motion with control. It combines a balance of flexibility with strength and coordination. Mobility is active – you're in control of the movement.
Key points about mobility:
It's active
It involves strength and control
It directly relates to functional movement
The Crucial Difference
The main difference lies in function and control. You can be flexible without being mobile, but it's hard to be truly mobile without some degree of flexibility.
Consider this example: A person might be able to do a split when pushed into position (flexibility), but may not have the strength or control to lower themselves into a split or lift back out of it (mobility).
Why Both Matter
Both flexibility and mobility are important for overall fitness and well-being:
Flexibility can help prevent injuries and reduce muscle tension.
Mobility allows for better performance in daily activities and sports.
Together, they contribute to improved functional movement and quality daily life activities.
Together they aid in injury prevention, promote more comfortable joints and movement, and improve overall posture.
Improving Flexibility and Mobility
To enhance flexibility and mobility, I incorporate various techniques in my classes:
Static stretching
Dynamic stretching
PNF (Proprioceptive Neuromuscular Facilitation) stretching
Active Isolated Stretching
"PAILS and RAILS" (Progressive Angular Isometric Loading and Regressive Angular Isometric Loading) style movements
Functional Range Conditioning principles
Comfortable fascia release stretching from the Stretch to Win Institute. Premier researchers in the field of fascia, they have trained more stretch therapists for professional sports teams than any other organization!
The Pilates and Mobility Stretch Connection
In my classes, we focus on both flexibility and mobility, but with different emphases:
Pilates Classes:
Focus on strengthening through full range of motion
Develop core stability and overall body strength
Enhance body awareness and control
Mobility Stretch Classes:
Begin with a gentle warm-up of deep core stability exercises
Concentrate on gentle stretching and controlled movements through full range of motion
Utilize techniques like PNF stretching, Active Isolated Stretching, and sometimes "PAILS and RAILS"
Work on both flexibility and mobility aspects, with breathing that enhances stress relief and more
Both class types are excellent for developing overall body function. Pilates emphasizes controlled movements and strength building, while Mobility Stretch classes focus more on increasing range of motion and flexibility within a mobility context.
Benefits of Both Classes
Participating in both Pilates and Mobility Stretch classes can provide numerous benefits:
Improved flexibility and mobility
Enhanced core strength and stability
Better posture and body awareness
Injury prevention
More comfortable joints and ease of movement
Improved performance in daily activities and sports
Reduced muscle tension and pain
Conclusion
Understanding the difference between flexibility and mobility can help you create a more balanced fitness routine. While stretching to increase flexibility is beneficial, it's equally important to build strength and control throughout your range of motion.
My Pilates classes focus on strengthening through full range of motion, while my Mobility Stretch classes emphasize gentle, controlled movements to increase both flexibility and mobility. The classes compliment each other, as well as compliment a yoga practice. This balanced approach leads to better overall function, reduced risk of injury, and improved performance in all your physical activities.
Remember, the goal isn't just to be able to stretch far, but to have strength and control within that stretch. That's the power of combining flexibility with mobility, and it's what we strive for in both our Pilates and Mobility Stretch classes!
