Health Promotion Personal Fitness Personal Health

Mobility vs. Flexibility

anatomy wellness thorax drawing

Understanding and implementing simple joint mobility routines into your health regime can be beneficial, and possibly extend the “moving years” of your joints. Over the past decade, I have witnessed a growing reliance on stretching and flexibility in fitness training. Stretching has reached enormous popularity, largely due to the growth of yoga across the country.

Mobility = Freedom. As human beings designed to move, keeping our joints supple and active requires more than just stretching. In fact, despite all the popularity stretching remains controversial. Debate continues in both academic and physical fitness circles. It is highly recommended that dependent on your age, gender, and leisure or sport activity to consult with a qualified trainer, as well as do your own investigation on the pros and cons. *

I do not deny the existence of certain health benefits to stretching, particularly for activities that demand high levels of flexibility, such as gymnastics and dance. For normal daily activity, I believe a more balanced approach should incorporate joint mobility. The reason to highlight the difference in mobility and flexibility is to encourage greater safety and enhanced longevity for the average participant. Injuries can occur, even in yoga, (I speak from experience).

Flexibility and mobility defined

Let’s first look at the definitions of each component and how they differentiate. Flexible is derived from the Latin flectere or flexibilis, “to bend.” Flexibility is “the ability to be bent, pliable.” Michael Alter’s “The Science of Flexibility” offers in depth research on the science for professionals, and movement geeks like myself.

According to Alter, “Flexibility is specific to a given group of sports, as well as to a given joint, a given side and a given speed.” For example, my right hip has much more flexibility than my left, due to many years of repetitive choreography. As mentioned above, certain sports and arts require higher levels of flexibility than an office worker, think swimming, wrestling, and dance, as opposed to a bank teller.

Mobility comes from the Latin, mobilis, “to move” or more clearly “the quality of moving freely.” For our purposes here, specifically related to the joints, or points of articulation between two bones in our body. A good example of shoulder mobility is to move your shoulder in all the various actions required to complete normal daily activities, with ease and pain free.

I make this more concrete by using a real example. For instance my ankle has the capability of both dorsal and plantar flexion. Simply said, I can bend the toes upward, (dorsal flexion) and move the toes away from my body (plantar flexion). I can also turn it inward (inversion) and move the foot sole away (eversion). Each of these “bending” actions refers to the flexibility of my ankle.

However, my ankle is capable of many other movements, and combinations of actions. It can rotate, perform dorsal flexion and inversion together, or simultaneously eversion and plantar flexion, and on and on. Thus, normal range mobility demands that you take the joint through its multitude of actions. Not just simply work to increase the bending (flexibility) of the joint, in any one direction.

Why should I care?

As a young performer I had very flexible feet. I worked religiously to increase my plantar flexion (point the toes away from the body). Flexible feet are a common trait in dancers. However, I did not counter this training, with a good balance of mobility and strength training. Thus, I had great flexibility in one direction, less in others, with some restricted mobility, which consequently led to injury.

Luckily for me I teamed up with a wonderful physical therapist in The Netherlands, Ted Willemsen. Through his expertise and knowledge sharing, I not only healed my injury, but also learned the importance of mobility, in balance with strength and flexibility.

The point is if you only work on the bending actions or flexibility of the joint, flexibility will most likely improve, but not necessarily mobility.  In addition, flexibility may not be the optimal training solution to safely perform normal daily work and leisure activities. This is of particular importance to individuals with hypermobility, who could incur serious injury from overstretching.

Finally, it’s vital to remember, “stretching is not a warm-up, once again, stretching is not a warm-up!” Warming the body up prior to exercise is a key foundation to safe exercise.  In Ted Willemsen’s “Anatomy and Injuries” book he states “joints that have been warmed up properly are less vulnerable to tissue damage.”  Moving the various body parts, shoulders, elbows, wrists, hips, ankles, and spine through simple mobility drills allows for lubrication of those joints, through stimulation of synovial fluid.

The synovial fluid is stimulated by motion, its main purposes being, reduction of friction, shock absorption, along with nutrient and waste transport. I like to think of it as the body’s own “motor oil.” You can’t run your car without oil, or at least not for very long. The same is true with synovial fluid, and motion is what keeps it going.

Mobility exercises can be a form of warming up the body, depending on the activity or sport. In addition, as Steve Maxwell states in his mobility video, they can be a form of “active recovery.” In other words, you can use it on the in-between workout days or after strenuous activity. I use it on the days I don’t really feel like moving, but want to keep my joints active and healthy, plus it energizes me!

How to get started?

In a nutshell, motion is key. Start from the top down head, neck, shoulders, elbows and hands on to the spine, hips, knees, ankles and feet, moving them all gently through series of normal range of motions for your specific body. Three to five repetitions should be sufficient in each movement.

For example take the shoulder, do a few shoulder shrugs, some small circles in each direction, working up to possibly some larger circles. You can work each arm separately or together, always remember to work in both directions. Take this idea to each of the above listed areas. Only work pain free! Search for ease and flow to the movements, nothing jerky, speedy or aggressive.

It’s important to include the spine in your mobility exercises. For example, side bending, rotational twisting as well as spinal waves and gentle range of motion exercises are necessary. These simple movements, in addition to developing a routine for building good core strength to the abdominal and lower back muscles, just might be a lifesaver.

At most to travel the whole body should only take about 10 minutes. Not much to ask when you think how much the body does for us. It’s time to return the favor!

Certain physical activity programs like Tai Chi, Gyrotonics and Pilates have mobility exercises built in their training systems. For visual support, you can find some joint mobility routines on You Tube. Whatever exercises you decide to incorporate a few simple rules apply,

  1. Maintain proper posture
  2. Engage abdominal muscles to support the spine
  3. Let breath flow naturally and with ease
  4. Always work pain free! If it hurts DO NOT DO IT!
  5. Be sensible, every BODY is different, every day is a new one
  6. Make it fun and playful
  7. Congratulate yourself for the effort!
“Physical fitness is the first requisite of happiness”
Joseph Pilates

*The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. You assume full responsibility for how you choose to use this information. Exercise requires physical exertion, prior to participation it is highly recommended to obtain clearance from a healthcare professional.

6 Comments Add New Comment

  1. In my late 30’s I started suffering from joint aches and pains. I ended up doing yoga as part of my routine and found that the added flexibility alleviated the problem some but it was still there from time to time.

    After a few years my posture started to deteriorate, as good as the yoga was for me in many regards, it did not force good posture. So I turned to Pilates. My flexibility remained as good as with yoga and my posture improved immensely. The postural improvements helped me to be better balanced but my joint mobility was still diminished.

    Recently I abandoned them all and decided to try the Insanity routine. Now granted, it is not an on-going daily discipline, but it does serve as good shock therapy for the body. Like yoga and pilates it is all body weight. You and gravity, that’s it. Well add a bunch of buckets of sweat to the mix.

    Since starting the Insanity routine, my mobility is almost back to where it was in my late 20’s to early 30’s. I still have a bit of an issue with one knee but it is 80% improved over where it was when I began. My right shoulder is almost back to the same use as my left and my right hip complains no more. For me, it has and is working wonderfully.

    In a little over a month the whole thing ends and I will have to pick up with something else that is more maintainable and practical on a daily basis. I am not settled on that as of yet but I am looking hard at pyramid reps, tabatas, and many other rep schemes that will control the pace of the workout. And that is the important element, if I control the pace, I don’t develop.

    The one thing I am settled on is whatever I do it will be body weight based. It is so good to feel mobile again, having agility, and feeling myself able to respond quickly again to whatever. I have been flexible, but it has been a long time since I have been this mobile, and I am glad for the change. Excellent post… 🙂

    1. Krisna says:

      Thank you so much Jon for taking the time to respond. You have quite a story and so very relevant to the topic. I’m grateful that you shared it with myself, as well as for followers of the blog.

      First of all, congratulations on relighting the fire in exercise with Insanity. There are times when one just needs a kick-start, and it sounds like you found the perfect solution. I’m confidant you will find an appropriate training program, when you finish this series of workouts.

      Whatever one you choose keeping mobility training in the mix is key. But, I didn’t need to say that. Your body is already giving you plenty of positive feedback.

      Keep up the good work, the journey has just begun!

  2. Jenn says:

    I’ve been mentioning to my clients this week: “stretching is not a warm-up” and “don’t hold stretches without moving through them” and telling them the research mentioned during your workshop. Great stuff!

    Also, I agree that exercise should be fun -> that’s why I named my business PilatesFun. Laughing is a great “core exercise” and why would you continue to do something week after week if it isn’t enjoyable?

    1. Krisna says:

      Just wanted you to know that I am using your phrase “laughing as a core exercise” and clients love it! Thank you for checking out the blog and taking time to comment!

    2. Krisna says:

      Thanks Jenn for taking time to read the post and I so agree on the importance of the FUN factor. Crucial to exercise and life in general. Good to hear you are utilizing the “dynamic stretching” concept. We should think about a follow-up to the workshop soon.

  3. Janet says:

    Dear Krisna and Bob,
    Finally, time to respond to your “Mobility vs. Flexibility” workshop, December 1st.
    Thanks to you I’m reprogramming myself and doing so is very refreshing. I’m loving the effect of substituting the word “mobility” for “flexibility” and how it sparks my consciousness. Also, embellishing my bends and stretches with small circular movements surprises me into motion, and I love that.
    When I pass my enthusiasm for these expanded concepts to others,I’m crediting you both. Your considerations re: mobility vs flexibility have fit my mode of behavior beyond clinical applications.
    My radar is up for other equally juicy “vs” ideas, and I look forward to attending your workshops in January. Thanks, again!
    Happy Holidaze!
    Fondly,
    Janet

Leave a Reply

Your email address will not be published. Required fields are marked *