Let’s define Mobility and Flexibility
Do you know the difference between Mobility and Flexibility? Some of us may know but can’t exactly pinpoint what’s the key difference. So let’s define each.
Flexibility is defined in physiology as:
the ability of a muscle or muscle groups to lengthen passively through a range of motion.
On the other hand, Atlas Fitness, a health and fitness website, defines Mobility:
Mobility is the ability to move a limb through its full range of motion. This is not to be confused with flexibility which is simply the length of the muscle. Mobility is a controlled voluntary movement through its entire functional range of motion.
We would normally see flexibility as the ability to reach over and be able to touch your toes, or the range of a spine twist, especially in yoga. Mobility can be seen on a regular day as simply getting off from the floor to standing, without having to use other outside support.
Which is better?
It actually may sound like those children’s hypothetical questions: Which came first, the Chicken or the Egg? Which is Better? Mobility or Flexibility?
Hmm.. and if you really thought about it, what would your answer be? Many of us will take mobility over flexibility at any time! We’d rather be mobile, being able to MOVE, and just deal with flexibility when stiffness occurs. However, can mobility ever be without flexibility?
To give you a wider view, let’s ask more questions and hopefully find out if there is such a thing as ‘which is better?’
- Would it be possible to come to sitting (mobility) on a low chair with ease and comfort, without knee flexibility?
- Will it be possible to rise from that low chair without having used other joints like knees, ankles, and hips working together?
- Would it be possible to move from one stance/position, without the use of a combined movement of muscles and joints (mobility)?
- Will it be possible to move these muscles and joints without bending/contracting/ stretching muscles and tendons (flexibility)?
Are you getting the point? It would be very difficult if both mobility and flexibility don’t go hand-in-hand. Life would be painful, restricted, and frustrating. So there is no ‘which is better’ question. Because both are equally important for us to enjoy daily physical activities and exercise. Each supports the other. We can definitely do more when we maintain both mobility and flexibility.
Mobility will not be maintained without flexibility. However, flexibility can not be ‘lubricated’ without the range of motion.
Testing for Mobility and Flexibility
Simple Standing test
Standing up, with legs straight, and hinge at the hips and reach your fingertips to the floor.
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- If your fingertips can’t reach your feet, consider doing more flexibility exercises.
- When you can touch the tops of your feet or the floor, you’re fairly flexible.
- If your hands can come flat on the floor, you’ve got good flexibility.
Now test for Mobility: Do the sequence from standing to squatting to sitting on the floor, with feet flat on the floor. Then come up to standing. Check for any pain and tightness. If you can do this with ease, you’ve got mobility. This can also be a good mobility exercise.
Simple Shoulder test
How about your shoulders and blades? Some parts of our bodies are more flexible than others. Reach your left arm behind your back with your fingers between your shoulder blades palms facing outward. Take your right arm over and behind your head, palms facing inward, reaching for your left fingertips.
- If your fingertips can’t touch, consider doing more flexibility and mobility exercises (note* one side can be more flexible than the other).
- You have flexibility in your shoulders if your fingers can touch and/or grasp on to each other.
- If you can do this without any strain, then you’ve got good flexibility.
Now test for Mobility: Do the sequence only at a faster/ quicker pace. Simultaneously reaching behind on the left, and reaching over and behind with your right. Do this at a quicker pace for several rounds. If you can do this with ease, then you’ve got good shoulder mobility. This can also be a good mobility exercise.
Going through the simple test can give you some insight into your own mobility and flexibility. You may want to consider more mobility and flexibility exercises as part of your fitness goal.
Benefits of a good stretch
The simplest form of Flexibility exercise is Stretching! But did you know, even before you do a Stretching routine, you need to warm up… with mobility exercises? When we are warmed-up, it does more than just loosen stiff muscles, ligaments, and joints. When done properly, our performance can actually improve.
Doing as little as 10min to as long as 30min stretching is a workout on its own and has loads of benefits when you incorporate it into your weekly schedule. It will not be an effective workout on its own if that’s the only thing you do. However, it can amplify your strength and cardio workouts big time!
Here are 11 Benefits Why You Should Be Adding Stretch To Your Weekly Routine:
1. Better Posture
2. Relieves Stress
3. Calms Your Mind
4. Elongates Muscles
5. Repairs Muscles
6. Promotes Good Sleep
7. Increases Mobility
8. Increases Range of Motion
9. Targets Small and Big Muscles
10. Promotes Blood Flow
11. Reliever of some aches and pains
Plus, It’s a great workout if you are also coming from a certain type of muscle injury as it helps strengthen strained muscles.
Imagine if
Imagine if, despite our aging, we can still do the things we love to do, especially in terms of daily physical activity with ease and pain-free? Our flexibility greatly diminishes as we age, and even makes mobility even harder. We can at least delay this by doing exercises that get us moving in a full range of what our muscles, joints, and ligaments can do. If we only take focus on the importance of stretching and moving our body, then we surely can move and live pain-free for much longer.
If you are looking for a stretch and mobility class, why not JOIN our GoldnWarrior Recovery Fridays! Coach Bunny creates great routines that target all pointers above!