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Flexibility and Mobility: The Dynamic Duo of Physical Fitness

When done consistently, stretching and exercise such as walking or yoga help enhance mobility. Here are three mobility exercises from our sports therapist, Amanda, to get you started.

By Amanda McLaughlinLast edited/reviewed 14th February 2024

We often hear of flexibility and mobility, which are both crucial components of functional movement. While the terms are frequently used interchangeably, understanding the difference between the two can significantly impact your fitness routine and overall health.

Flexibility is the ability of a muscle or muscle groups to lengthen passively through a range of motion. Passive movement is the range of motion achieved when an outside force (such as your chiropractor) causes the movement of a joint. It is the capacity of the connective tissues (ligaments, tendons and muscles) to elongate, allowing for the range of motion at a particular joint or set of joints without restriction. An example of flexibility is holding a stretch for a few seconds. Although flexibility varies widely from person to person, maintaining flexibility is vital for preventing injuries, enhancing performance in various physical activities, and promoting overall joint health.

Mobility, however, is related to the joints and their ability to move actively through their full range of motion. It involves flexibility and strength to control and stabilise the joints through coordinated movement. Think of lifting your arm above your head and bringing it back down again; that’s active mobility. Good mobility enables the body to move freely and efficiently, helping us to perform daily activities, sports, and exercises with proper form and a reduced risk of injury.

Whilst flexibility and mobility are distinct, they are interconnected as flexibility is foundational for achieving optimal mobility. If muscles and connective tissues lack flexibility, it can hinder the ability to move joints through their full range, which limits overall mobility. If your body lacks mobility, it will likely compensate in other areas, which may later lead to pain. That’s why we like to give most patients mobility exercises.

Thankfully, improving your mobility doesn’t have to be complicated! When done consistently, stretching and exercise such as walking or yoga help enhance mobility. Here are three mobility exercises from our sports therapist, Amanda, to get you started. The exercises may be uncomfortable to begin as you challenge the movement, but they should not be painful. If they become painful, please stop the exercise.

1) Cat camels

• Start on your hands and knees with your back in a neutral position.
• Arch your back, lifting your head and pushing your tailbone out, making a dish with your spine.
• Hold this position.
• Next, bend your back up by tucking your head and tailbone in and pulling your belly button towards your spine, making a curve through your back.
• Hold this position, and then repeat.

2) Knee Rocks

• Lie on your back with your knees bent and your feet flat on the floor.
• Extend your arms to the sides and keep your shoulders on the mat.
• Keeping your knees together, drop them down to one side, rotating your torso.
• Return to the starting position and allow your knees to fall to the opposite side.
• Only drop your knees as far as you go comfortably.

3) Open the Gate

• Stand with your feet hip-width apart and place your hands at the waist.
• Lift your left knee to waist level and then move it to the side.
• Return to the starting position and repeat with the opposite leg.

4) Standing Thread the Needle

• Start with your feet shoulder-width apart and lean forward, supporting your upper body weight with one hand on your kitchen counter or dining table.
• Take one hand and reach between your other arm and your legs.
• Allow your body and head to follow, moving your shoulder towards the floor as your hand reaches through.
• Hold this position, and then return to the starting position.
• Reach your arm to the other side and then up towards the ceiling.
• Follow the movement of your hand with your head, twisting in the other direction to look up towards the ceiling.
• Hold this position, and then repeat the sequence.

To book a consultation with one of our team to discuss your personalised plan to improve your mobility and flexibility, book here or call us at 01452 883232.

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