While fitness professionals sometimes use the terms flexibility and mobility interchangeably, these are actually two separate concepts. Flexibility involves passive elongation of muscles and tendons; mobility involves free ranges of joint movement through extended ranges.
Together, these qualities enable individuals to perform exercises and movements efficiently while preventing muscle tension or stiffness that could cause injury.
Flexibility
Flexibility refers to the ability of muscles, joints and other soft tissues to move through an unrestricted range of motion without restriction or limitation. This can be measured with devices called goniometers which use measuring angles of joints and their range of motion against established norms.
Flexibility relates less directly to general systemic health outcomes and fitness markers than cardiorespiratory endurance, body composition and muscular strength. Furthermore, clinical theory suggests that changes in flexibility are often caused by multiple factors within the musculoskeletal system and may impact structures and tissues far removed from where inflexibility first manifested itself.
However, the committee recommends including a flexibility test in all youth fitness tests due to its relevance for physical function and performance. One such flexibility test has proven valid and reliable when applied in school-based surveys with adolescents.
Mobility
Mobility and flexibility are often confused as two fitness terms; although both affect how well we move, they differ considerably. Flexibility refers to your connective tissue’s ability to elongate and stretch, for example when bending down to touch your toes or reaching up for something high up on a shelf – these examples of stretching.
Wickham defines mobility as the ability to actively move your joints through their full range of motion. “Like a Chinese finger trap,” she describes mobility. “You cannot lengthen the material; rather you must contract it.”
Mobility involves the muscles and ligaments supporting joints as well as other body tissues, and is essential for everyday activities such as walking, sitting, bending, lifting, etc. Mobility also plays a pivotal role in injury prevention and recovery; with good posture, joint health, muscle strength and balance contributing to its existence and potentially decreasing risks such as falls or injuries.
Joint Health
Synovial fluid in our joints acts as a lubricant, protecting them from grinding against each other and relieving stiffness and pain. Cartilage acts as an extra cushion between bones by covering them over their ends, while muscles help provide additional support by strengthening tissues surrounding our joints.
Regular exercise that doesn’t stress the joints (such as walking, swimming and cycling) can greatly enhance joint flexibility and range of motion. A physical therapist can guide you towards the appropriate forms of physical activity to suit your specific needs.
Diets rich in calcium, vitamin D and fatty fish can play an integral role in maintaining joint health. Chapter Seven’s “Daily Habits for Joint Longevity” explores lifestyle practices which may significantly impact joint lifespan.
Cardiovascular Health
Cardiovascular disease (CVD) is one of the major contributors to death worldwide, accounting for 32% of deaths in 2019. Yet most cases can be avoided through health behaviors like smoking cessation, eating healthily, regularly engaging in physical activity and limiting alcohol consumption – as well as creating environments conducive to these changes through policies which support them and create conducive environments. Such policies could significantly enhance cardiovascular health.
Flexibility and mobility training is vital to maintaining physical health as you age, especially as an athlete or someone leading a mostly sedentary lifestyle. Stretching and mobility exercises offer many benefits to anyone involved – including reduced injury risk, better posture and enhanced athletic performance. But remember to listen to your body and adjust your flexibility and mobility training regimen as necessary to prevent injuries or pain.