When it comes to movement and fitness, the terms “flexibility” and “mobility” are often used interchangeably. However, while they are closely related, they refer to different aspects of your body’s function.

At Nielsen Fitness, our in-home and virtual personal trainers help clients understand the distinction between flexibility and mobility to optimize training, prevent injuries, and improve overall movement quality. Read on to learn the main differences between these two terms and how they can improve your fitness.

Mobility vs. Flexibility: Breaking Down the Essentials

FLEXIBILITY

Flexibility is a muscle or muscle group’s ability to lengthen passively through a range of motion. It’s determined by muscle elasticity, connective tissue extensibility, and neural control. An in-home or virtual personal training client with good flexibility can stretch their muscles to a greater extent without experiencing tightness or restriction.

For example: being able to touch your toes during a seated forward fold, stretching your quadriceps by pulling your heel to your glutes, or performing a split by extending the legs fully. “Decreased flexibility in one part of the body can cause issues in other parts. For example, sitting in a chair for long periods can cause hamstring (back of the thighs) tightness. This can lead to a posterior pelvic tilt, which then affects the alignment of your spine. Poor spine alignment can lead to pain and issues with your lower back, neck, and shoulders” (Very Well Health, 2023). Though flexibility is important for movement efficiency and injury prevention, it does not necessarily indicate control or strength.

MOBILITY

Mobility is a joint’s ability to move actively through its full range of motion while maintaining strength and control. It’s a combination of flexibility, strength, and neuromuscular coordination that creates smooth and controlled movement. For example: performing a full squat with proper form and stability, raising your arms overhead without arching your back excessively, or rotating your torso without restriction. “As the name indicates, mobility training helps you remain mobile—which is essential to quality of life. It keeps your joints strong for regular daily tasks like squatting to the toilet, picking up groceries, or walking up and down stairs” (Prevention, 2024).

WHERE THEY DIFFER

Flexibility is passive and refers to how far a muscle can stretch, whereas mobility is active and requires strength and control throughout a movement. On top of this, flexibility primarily involves muscles and soft tissues, while mobility focuses on the movement capability of joints. Mobility is essential for functional movements such as squatting, running, and lifting, while flexibility alone does not guarantee optimal movement quality.

OUR TIPS

It’s important to remember that “mobility losses actually have less to do with changing bodies and more to do with changing lifestyles” (Livestrong, 2022), which is where personal trainers come in. We help clients build and maintain fitness programs that include both flexibility and mobility exercises. For flexibility, our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) include static stretching (holding a stretch for 15-60 seconds), passive stretching with external assistance (such as a resistance band or your personal trainer), and foam rolling to release muscle tightness while increasing tissue elasticity. For mobility, we use dynamic stretching, strength training through a full range of motion, and sometimes controlled articular rotations (CARs) to enhance joint function. Check out some of our favourite CARs on Instagram, here!

FINAL WORDS

While flexibility and mobility are both important for overall movement health, they serve different purposes. Flexibility allows muscles to stretch, while mobility ensures that joints move efficiently and with control. Incorporating both into your training can lead to better performance, reduced injury risk, and improved overall function. For more information on how our in-home and virtual personal trainers can help, book your free initial consultation and mini-workout, here!