Ever been confused by the differences between mobility, yoga, flexibility and stretching?
How are they different?
Let's clarify a few things.
Mobility is the ability of a joint to move actively through a range of motion.
Yoga is a spiritual practice that uses breath, movement and meditation to connect mind, body and soul. Yoga includes some mobility moves and flexibility work.
Flexibility is the ability of a muscle or muscle groups to lengthen passively through a range of motion.
Stretching is a training method that improves flexibility.
You'd be forgiven for thinking that mobility and flexibility are one and the same, but in fact they are two very different concepts. Knowing the difference between them can help you in your quest to become a better “mover”.
Mobility is movement that focuses on actively taking joints through their full range of movement (ROM). It is a fitness attribute that is a combination of flexibility and strength.
Think of lifting your leg in the air to a 90-degree angle and bringing it back down again. That’s active mobility. We need to stay mobile to 'get a leg over'.
To have good mobility, you do need good flexibility. You also need muscular strength and stability to actively manipulate the joints.
Dynamic, moving stretches work on joint mobility by tackling flexibility, strength, and stability all at once.
Unfortunately, fitness trends often focus on how “pretty” or “impressive” flexibility looks,meaning they don’t put much emphasis on mobility training. You know what I mean, back bending till your toes touch your head or doing full splits. Neither of those are something I can do or aspire to be able to do. Hey each to their own.
If you tend to just stretch your muscles by holding static positions only, you may be neglecting your mobility.
Benefits of Mobility
#1 Maintaining Independence: As the body ages, it’s natural for joint mobility to weaken as the body ages. Eventually, joints can become so restricted that everyday movements like walking, standing, and holding objects becomes difficult without some sort of assistance. Please, for this reason alone can you consider working on your mobility.
#2 May Help Reduce Stress: When mobility is combined with breath and mindfulness there can be stress reducing benefits.
#3 Improve Posture: Immobility in the joints can impact your posture. Pelvis mobility is linked to spinal posture. Hip immobility can affect the natural curvature of the lumbar spine, leading to problems like slouched shoulders, an arched spine, and a compressed neck. Poor posture can lead to chronic aches and pains in the lower back, neck, and shoulders. Personally I don't want to be old and hunched over looking looking for pennies on the ground all day.
#4 Increase Ease of Movement: Joint mobility is responsible for the control and coordination of some of our basic everyday movements. Poor mobility can make it difficult to complete daily movements without discomfort.
By working on mobility, you can train your muscles to be flexible enough to extend your arms above your head to get to the top shelf or lift your leg up and over to get on to a bike. Incorporating dynamic stretches for joint mobility in to you weekly routine will encourage better natural posture, and reduce the number of aches and pains you feel on a daily basis.
#5 Prevent Injury: Dynamic stretches will activate and strengthen all the muscles needed to move a joint through its full range of motion. This helps create muscle balance and reduces the risk of injury.
#6 Improve Flexibility: If you’re still keen on improving your flexibility, mobility exercises can help you reach your goals. Working on the splits? (a great party trick when you're over 40). Try some active dynamic stretches to mobilize and open the hip joints. You’ll find it much easier next time you slide down into those splits after a few drinks.
Mobility training can be more effective than traditional “stretching” because it is based on movement and motor control.
Motion is lotion. Movement will lubricate (love this word) the joints allowing you to achieve greater ranges of motion more easily. Performing mobility work is best done before you exercise.
For mobility to last, you will need to do it a lot! It is better to move gently and regularly rather than go full-noise every now and then. Yip, it's not 'all or nothing' but being consistent that's the winner with mobility. Daily Movement.
If you would like to become a better “mover” check out my mobility tips below, and join our RISE Tribe. Gain access to over 300 (and growing) Mobility, Yoga, Fitness, Miniband and Stability Ball Classes.
Mobility tips:
Move gently and regularly – if you don’t use it, you lose it
Joint range of motion is #1 – move your joints first
Move with strength, control and stability to maintain mobility
Use a foam roller as a complement to your mobility program
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