Mobility and Flexibility. Two words that from most perspectives are used interchangeably to refer to how easily your body moves. They are in fact, two distinct terms with separate but related definitions. Both are important to consider when exercising and participating in sports.

Flexibility refers to the ability of a muscle to lengthen passively through a range of motion. It is primarily concerned with the elasticity and extensibility of the muscles. If you are not particularly flexible, you might be more likely to experience a muscular injury, like pulling your hamstring when you sprint without warming up during the kickball game at the family cookout.

Mobility, on the other hand, refers to the ability of a joint to move actively through a range of motion. Flexibility is a contributing factor to mobility, but it also involves joint stability, overall strength, balance, and coordination. A good example of mobility is the ability to squat, bringing your hip crease below your knees, and then get back up again, under your own power.

Just like strength and endurance, flexibility and mobility are aspects that can be trained and improved over time. If you have inflexible, or tight muscles, stretching those muscles as part of your weekly training will provide great benefit. To do this properly and safely, start slow and easy. Think of the stretches you would do in sports as a kid. A quick google search can always show you some good ideas, but consulting a trainer or physical therapist for recommendations is a great way to know what’s best for you.

You should also remember that certain types of stretching are better for different times. Modern studies show that static stretching, or stretching where the uncomfortable stretched position is held for a period of time, can harm athletic performance. You should leave static stretching after your workout, and instead, use dynamic stretches before your workout. These stretches are more conducive to a good warm-up, and move a muscle, joint, or limb through a greater range of motion. These dynamic stretches can also contribute to short term mobility,

Mobility is a more nuanced quality to work towards. Mobility work can involve foam rollers, resistance bands, and various other implements, and depending on the joint you want to mobilize, can also involve modified forms of traditional barbell resistance training. If you are looking for more mobility in your ankles, knees, or hips, using the squat with a much lighter load, or training the specific joint flexions and extensions separately with the aid of bands or weights, can contribute greatly to joint mobility.

Specificity and intensity are the two most important principles to remember with any training goal. This holds true for flexibility and mobility. Training these qualities often and intensely enough will determine your results, so train them often, say 2-4 times a week, depending on how much time you have. Achieving greater mobility and flexibility will allow you to perform everyday tasks with greater ease and help keep you safe when exercising. If you are looking for specific help, reach out the health and fitness department at fitness@slcjcc.org  to speak with a trainer, who can give specific recommendations to meet your goals.