Mobility vs. Flexibility: What's the Difference?

Many people work out because of the well-documented physical and mental health benefits. If you're one of them, or looking into fitness, you've likely heard the terms flexibility and mobility. Although they're often mistaken for the same thing, there are several differences between mobility and flexibility. Both are essential for moving your body easily, whether during intense workouts, running, or daily tasks.

These training modalities may be different, but they are connected to each other. Good mobility needs flexibility, strength, and stability. If you train in flexibility and mobility correctly, you'll see a difference in your daily life, your training, and your aging process.

What Is Mobility Training?

You can narrow down the definition of mobility in fitness as, “efficiently moving your joints through their full range of motion.” Therefore, mobility training involves increasing that range of motion. If you have good mobility, you can move freely and easily through flexibility, strength, range of motion, coordination, and balance. Adults have around 350 joints in their bodies. We use each one of them to complete daily tasks like walking, sitting and lifting.

Whether you're new to training or an avid gym goer, you've heard of mobility training. It's a specialized form of exercise that improves the way your joints move in a range of activities. It has many benefits, including better control, reduced risk of injury, improved balance, enhanced strength, and better posture. In training, you'll use techniques that focus on your muscles, tendons, ligaments and joints. You can also train mobility in other classes, like pilates.

So, Is Mobility the Same as Stretching?

There are some significant differences between mobility vs. stretching. However, they are linked, and participating in one helps with the other. When you stretch, you focus on your muscles instead of your joints. Immediately after stretching, your body has an extended but temporary range of motion. Consistent stretching increases your muscles' tolerance to stretching, which can improve your range of motion over time and make you more flexible.

What Is Flexibility?

Flexibility allows you to stretch and move without pain or rigidity. It involves lengthening the muscles so that you can temporarily stretch them. When you stretch, you elongate your soft tissues, like muscles, ligaments and tendons. Stretching these tissues frequently relieves tension and gives you a fuller range of motion when moving your joints.

Flexibility training offers many benefits. Activities like yoga and pilates increase the range of motion in your hips and spine. In addition, the more you work on your flexibility, the better the range of motion in your joints. Training reduces muscle stiffness, reduces the risk of injury and improves balance. In time, you'll see better overall performance during physical activity, and it will become easier to achieve your mobility goals.

Mobility vs. Flexibility — The Key Differences

Now that you understand the theory, let's narrow down the differences and go through some examples of mobility vs. flexibility. Both flexibility and mobility are essential to moving well, improving your training, and reducing injuries. There are other similarities between the two. Compare them side by side below:

You need both flexibility and mobility to support training and preserve your range of motion as you age. Integrating them into your weekly routine is an excellent way to enjoy their relevant benefits.

How to Improve Flexibility and Mobility in Your Training

Anyone will benefit from improving mobility and flexibility, but it's particularly important if you're interested in fitness. Whether you're starting out or expanding your training routine, it's natural to encounter challenges when you start a new training modality. The following tips can help you improve your flexibility and mobility:

Set Realistic Goals

Setting goals is an important part of your fitness journey, but they can be challenging to stick to when life gets in the way. Stay consistent and motivated with the following steps:

• Define your “why:” Think about why you want to improve your mobility and flexibility. It could be to support your body as you age or get more out of your training. When you remember why you're doing it, it's easier to stay motivated.
• Use the SMART method: Your goals should be specific, measurable, achievable, realistic and time-bound (SMART). For example, I want to be able to do 12 shoulder rotations with ease by the end of the month.
• Start small: When you have regular wins, you're more motivated to keep trying. Focus on one goal at a time. It makes the process easier to work through and builds your confidence.

Focus on Purposeful Training

You'll get the best results for your mobility and flexibility efforts with professional input. You can take what you learn in classes and practice the movements at home if you feel confident. However, attending some yoga classes, small group training or personal training gives you the one-on-one attention to perfect your form and maximize your results.

If you're focusing on mobility, it's worth bearing in mind that strength training, also known as resistance training, improves your range of motion. Aim for flexibility training for all major muscle and tendon groups at least two or three times a week. If you're new to mobility training, start with two or three sessions a week and work your way up to four.

Incorporate Foam Rolling

Foam rolling, or self-myofascial release, is an excellent method of mobility training and also helps with flexibility. It alleviates muscle tightness, soreness and inflammation while improving your range of motion. You can find a foam roller in almost any fitness store, and choose from a range of sizes and firmness. If you're a beginner, aim for a soft one. You can progress to firmer foam if you're an experienced gym goer.

Do the Best for Your Body at The Y

Adding mobility and flexibility sessions to your workout routine can only benefit your life. In fact, they're essential for effective training in other areas and completing daily life. If you're interested in incorporating this training but are unsure how, why not train at one of the 15 Greater Philadelphia YMCA locations?

Our fitness and wellness coaches can help you improve your mobility and flexibility while incorporating strength training and other workouts that boost your overall fitness. Join a group of people with the same goals and benefit from professional input, and you take control of your fitness journey. Sign up for a fitness consultation or become a member at the Y today!