Mobility vs. Flexibility: The Difference and Why They Are Both Important
By Eleni Boosalis, Registered Physiotherapist
As a physiotherapist, I often hear patients use the terms "mobility" and "flexibility" interchangeably. While they are related, they are not the same. With my background as a former competitive dancer, I understand the crucial role that both mobility and flexibility have in our movement. Whether you're executing a flawless split jump or simply trying to reach your toes, both mobility and flexibility are essential for injury prevention and peak performance. However, these concepts are often confused, so let’s break down what the difference is and why they matter for dancers and individuals of all activity levels.
What is Flexibility?
Flexibility refers to the ability of a muscle to lengthen passively through a range of motion. This means without any active muscle contraction. It is typically measured by how far a muscle can stretch without restriction or pain. For example, if you can perform a front split with ease, your hamstrings and hip flexors are flexible. Flexibility is influenced by factors such as muscle elasticity, joint structure, and nervous system function.
What is Mobility?
Mobility is the ability of a joint to move actively through its full range of motion with control. It involves a combination of flexibility, strength, and neuromuscular coordination. Good mobility allows for smooth and efficient movements, which is critical for dancers executing deep pliés (squats), or big jumps. Mobility is key for everyday movements like squatting, walking, and lifting.
Why Both Are Important
Injury Prevention: Dancers with extreme flexibility but poor mobility are at higher risk for overstretching injuries, while others with poor flexibility may develop compensatory movement patterns leading to pain and dysfunction.
Optimal Performance: In dance, mobility allows for controlled movements like high extensions, while flexibility ensures muscles can stretch to their full length when needed during movement. The same applies to sports, weightlifting, and daily activities.
Posture & Daily Function: Whether you’re maintaining turnout in ballet or improving posture at a desk job, mobility and flexibility both contribute to pain-free movement.
Pain-Free Movement: Improving flexibility and mobility can help reduce pain caused by stiff or restricted muscles and joints.
How to Improve Both
Flexibility: Incorporate static stretching, yoga, and foam rolling to lengthen tight muscles.
Mobility: Focus on dynamic stretches, strength training through full range of motion, and movement drills like controlled leg swings and deep squats.
Neither mobility nor flexibility alone is enough for optimal movement and injury prevention. The key is to develop both in a balanced way. If you're a dancer looking to enhance your technique and prevent injuries, or if you simply want to move better in daily life, a physiotherapy assessment can help identify areas for improvement.
If you're experiencing stiffness, pain, or restricted movement, you may benefit from our yoga style stretch small group class. Let’s work together to keep you moving with ease!
