Most people mistakenly believe that flexibility and mobility are interchangeable, whereas in fact, they are two entirely distinct ideas. You can improve as a “mover” by being aware of the differences between them.

Mobility is the “ability of a joint to move actively through a range of motion”, whereas flexibility is “the ability of a muscle or muscle groups to lengthen passively through a range of motion.” How well a person can move is determined by a variety of extra structures. A joint’s range of motion within the joint capsule is just as important as the muscles stretching over it. The neural system’s role in motor control is a factor in mobility as well.

Stretching cannot be sustained over a long period of time, contrary to the findings of countless scientific research. Unfortunately, the impact is just transitory unless you have the opportunity to sit still for a full 24 hours. You will quickly fail if you try to stretch a muscle over a joint that has a mobility constraint. Because the joint won’t let the muscle go far enough, it will never be able to extend all the way. Due to its foundation in movement and motor control, mobility training is more efficient than conventional “stretching.” Depending on how much control you have, your central nervous system will restrict your mobility in order to protect your body. You might stay up all day.

Depending on how much control you have, your central nervous system will restrict your mobility in order to protect your body. Even if you spend the entire day stretching, your split will only last for a short time if you are unable to actively get into that posture. For muscles to maintain this newly discovered range of motion, strength and stability are necessary. It is best to perform mobility exercises before to exercising. Motion softens. Exercise will lubricate your joints, enabling you to move more freely and with less effort. By strengthening your body in your new and enhanced range of motion with mobility practise before training, the effects will endure.

You must move around a lot for mobility to last!Going slowly and frequently is preferable to going quickly occasionally. You must practise every day to retain your gains and enhance mobility. “But can’t I just foam roll it?” is a question that physiotherapists hear frequently. You won’t become more mobile just by foam rolling. Consider rolling your ITB; it might feel good (or not!). Even if the tissue is vibrating, the joints above and below are still static.

Mobility advice

• Move your joints first since joint range of motion is paramount.
• To retain gains, move with strength, control, and stability.
• Just as an add-on to your mobility programme, use a foam roller.
• Move carefully and frequently since you lose it if you don’t use it.