Author: Desirea Hurley, CPT
Although mobility and flexibility tend to be used interchangeably in conversation, it is important to note that even though these concepts are similar, they have distinct differences.
- Mobility – the ability of a joint to move freely with control through a full range of motion without pain or discomfort.
- Flexibility – the ability of muscles, ligaments, and tendons to elongate through the full range of motion.
Mobility focuses heavily on functionality of the joints, while flexibility relates to all the surrounding soft tissues. Flexibility is a component of mobility, but to be mobile requires a few more steps. To break things down simplistically, let us take a look at how each concept can be applied to a specific joint.
If we take the hips for example, below will be ways to increase both flexibility and mobility.
To increase flexibility, stretching / foam rolling out the soft tissue structures that support the hips will be vital. Important components would be:
- Hip Flexors
- Glutes
- Hamstrings
- Quadriceps
- IT band
- Low Back
- Adductors
To increase mobility, it is important to perform exercises that take the hips through their full range of motion with control. Some examples include:
- Hip 90/90 rotation variations
- Hip CARs (standing or kneeling)
- Kettlebell hip shifts
- Cossack squats
- Banded hip flexor shifts
Whether you are an athlete, avid gym goer, or just trying to stay healthy, making sure to prioritize your flexibility and mobility will give you the best chance at reduced injury risk and overall better well-being.
