Mobility vs. Flexibility

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.