Mobility and flexibility are often used interchangeably however it’s important to note that they are not the same. Mobility refers to your active ability to move through your complete range of motion, requiring your muscles to work across their full capacity. A prime example is a baseball pitcher winding up before throwing the ball. 

Flexibility, on the other hand, involves your soft tissues' passive ability to stretch, necessitating the elongation of muscles, ligaments, and tendons under tension. For example, reaching down towards your toes.

The Importance of Mobility and Flexibility

In general, you can not have good mobility until you have adequate flexibility. This is because you can not move through a range of motion with control until you have that range of motion available to you.

Flexibility is an important prerequisite for some sports such as gymnastics and various forms of dance. Mobility on the other hand is crucial to improved performance in sports such as popping up on a surfboard, and in daily tasks such as dropping down into a deep squat to reach something on the floor.

Movements and Stretches to Improve Your Mobility

Mobility is crucial to everything we do. The better your mobility, the easier day-to-day tasks become, and the greater your chance of success in sports. Below are two dynamic movements and stretches that you can do at home to improve your mobility. 

Add these movements to the beginning of your workout as part of your warm-up routine. Spending 5-10 minutes on mobility work each day will help to make you feel strong and comfortable during exercise.

90/90 Hip Stretch to Rotation

Sit on the floor and create a box-type pattern by bringing your right leg behind you at a 90-degree angle and your left leg in front of you at a 90-degree angle. Focus on keeping your spine upright and your core engaged. With your arms out in front of you for stability, lift your right leg and bring it straight out to the right side and then directly in front of you with your toes facing up. Without lowering the leg, reverse the movement and lower it behind you in a 90-degree angle Repeat on each side.

Hip CARs

Begin in a quadruped position, with your knees directly under your hips and your hands directly under your shoulders. Lift your right knee towards your right elbow, then rotate it to the right side until it's fully extended behind you in a hip extension with the bottom of your foot facing the ceiling. Return to the starting position and complete the movement in reverse without lowering your leg. Repeat on each side.

Movements and Stretches to Improve Your Flexibility

Flexibility can be improved by both static and dynamic movement. These movements are usually reserved for the end of your workout as part of your cool-down to help you improve your flexibility over time. Each stretch should be held for 30 seconds to 1 minute.

Long Sitting Hamstring Stretch

Sit on the floor with both feet straight out in front of you and your toes facing up. Sit up tall and bend at the waist reaching your hands towards your feet. Reach until you feel a stretch and hold.  

Half-Kneeling Hip Flexor Stretch

Start in a half-kneeling position with your left leg forward. Keep your torso upright and think of “tucking your tail” to go into a posterior pelvic tilt. Shift your weight forward onto your front leg until you feel a stretch in the front of the left hip. Repeat on each leg.

Improve Your Mobility and Flexibility at MAVEN

At MAVEN, we recognize the challenges that come with limited mobility due to injury, age, or other limitations. Whether you are looking to enhance your range of motion for daily activities or athletic endeavors, we offer solutions through sports-specific training, pilates, and personalized home exercise programs. Our team of skilled physical therapists is here to help improve your flexibility and mobility. Book a consultation today!