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Mobility vs. Flexibility: Which one should I work towards?
Whats the difference and why do we need both?
Ever found yourself thinking “I just need to stretch more” when your body feels stiff - but no matter how much you stretch, nothing really changes?
Our clients often find that what feels like a flexibility issue is actually a mobility problem… and sometimes the other way around.
The truth is, while mobility and flexibility sound similar, they each play very different (but important) roles in how your body moves.
When you understand the difference, and how to train both, you’ll notice a huge shift in how strong, capable, and comfortable your body feels. Not just in the gym, but in everyday life.
So, we’ve broken it down for you: what mobility and flexibility really mean, why you need both, and some practical ways to start training them today.
What is Flexibility?
Flexibility is your muscle’s ability to lengthen. Think of reaching down to touch your toes: if your hamstrings can lengthen enough, you’ll get there.
- It’s passive - you’re relying on external force or gravity.
- Great flexibility doesn’t always meet day-to-day needs.
For example, you might be able to extend your leg high, but that doesn't mean you can then step off that leg when it's in that position.
The extension of your leg would be hamstring and hip flexibility, and the step up over the high surface would be mobility.
Why is Flexibility a good thing to have?
A good basis for mobility → You can’t strengthen and control a range of motion you don’t have in the first place. If a muscle is too short or tight, you won’t even have the option to move into that range. Flexibility provides the baseline that mobility builds upon. (However, mobility training will still make improvements in your flexibility.)
Injury prevention → Sometimes your body gets placed in a stretched position you didn’t choose (e.g., slipping, being tackled, an awkward reach). Flexibility helps tissues tolerate these demands.
Supports relaxation, recovery and posture → Stretching itself helps calm the nervous system, reduce muscle tension, and improve circulation. When our muscles become imbalanced due to poor posture it's important to stretch them to counteract these effects. Good posture helps with better movement in the day-to-day and even helps create space for better breathing.
What is Mobility?
Mobility is your ability to actively move a joint through its full range of motion - strength and control included.
- It’s active - your muscles are in charge of the movement.
- Mobility = flexibility + strength + stability.
In other words: mobility is the flexibility you can use. This is what protects you from most forms of movement-related injuries and helps you move with power and ease.
Why Do You Need Both?
-
Flexibility without mobility can leave you prone to injury (you can reach ranges of motion but can’t control them).
- Mobility without flexibility is not possible. Flexibility is the base level of mobility.
For performance, longevity, and pain-free movement, you therefore want to train both.
Examples & Exercises Comparing Flexibility with Mobility
1. Hamstrings
-
Flexibility: Can you touch your toes?
- Mobility exercise: Active Straight Leg Raise - lying on your back, lift one leg as high and as straight as you can without using your hands. Can you keep the leg straight and control the movement with minimal shaking?
2. Shoulders
-
Flexibility: Can your arms reach overhead while keeping your back on the floor?
- Mobility exercise: Wall Angels - Standing against the wall, with elbows out inline with your shoulders, slowly slide your arms up and down without arching your back. Can you keep your hands and upper back on the wall?
3. Hips
-
Flexibility: Can you sit comfortably in a deep squat?
- Mobility exercise: Can you perform deep squats with a weight, getting all the way down past your knees without the back bending? 90/90 Hip Rotations are a mobility exercise that can help to move between internal and external hip rotation, focusing on control.
To see how these exercises should look watch our video here
So what does this mean for you?
Static stretching absolutely has its place - especially for helping your muscles recover after a workout and for calming your nervous system. But if your main goal is to move better, it’s worth shifting the focus slightly.
Don’t just chase looseness. Instead, train your body to actually use the range you’ve got. That’s where the real progress happens.
If what you’re really looking for is to feel strong, capable, and free in your movement - then mobility training is the key. And the best part? Once you start working on it, you’ll notice the difference not just in the gym, but in the way you move through everyday life.
Ever found yourself thinking “I just need to stretch more” when your body feels stiff - but no matter how much you stretch, nothing really changes?
Our clients often find that what feels like a flexibility issue is actually a mobility problem… and sometimes the other way around.
The truth is, while mobility and flexibility sound similar, they each play very different (but important) roles in how your body moves.
When you understand the difference, and how to train both, you’ll notice a huge shift in how strong, capable, and comfortable your body feels. Not just in the gym, but in everyday life.
So, we’ve broken it down for you: what mobility and flexibility really mean, why you need both, and some practical ways to start training them today.
What is Flexibility?
Flexibility is your muscle’s ability to lengthen. Think of reaching down to touch your toes: if your hamstrings can lengthen enough, you’ll get there.
- It’s passive - you’re relying on external force or gravity.
- Great flexibility doesn’t always meet day-to-day needs.
For example, you might be able to extend your leg high, but that doesn't mean you can then step off that leg when it's in that position.
The extension of your leg would be hamstring and hip flexibility, and the step up over the high surface would be mobility.
Why is Flexibility a good thing to have?
A good basis for mobility → You can’t strengthen and control a range of motion you don’t have in the first place. If a muscle is too short or tight, you won’t even have the option to move into that range. Flexibility provides the baseline that mobility builds upon. (However, mobility training will still make improvements in your flexibility.)
Injury prevention → Sometimes your body gets placed in a stretched position you didn’t choose (e.g., slipping, being tackled, an awkward reach). Flexibility helps tissues tolerate these demands.
Supports relaxation, recovery and posture → Stretching itself helps calm the nervous system, reduce muscle tension, and improve circulation. When our muscles become imbalanced due to poor posture it's important to stretch them to counteract these effects. Good posture helps with better movement in the day-to-day and even helps create space for better breathing.
What is Mobility?
Mobility is your ability to actively move a joint through its full range of motion - strength and control included.
- It’s active - your muscles are in charge of the movement.
- Mobility = flexibility + strength + stability.
In other words: mobility is the flexibility you can use. This is what protects you from most forms of movement-related injuries and helps you move with power and ease.
Why Do You Need Both?
-
Flexibility without mobility can leave you prone to injury (you can reach ranges of motion but can’t control them).
- Mobility without flexibility is not possible. Flexibility is the base level of mobility.
For performance, longevity, and pain-free movement, you therefore want to train both.
Examples & Exercises Comparing Flexibility with Mobility
1. Hamstrings
-
Flexibility: Can you touch your toes?
- Mobility exercise: Active Straight Leg Raise - lying on your back, lift one leg as high and as straight as you can without using your hands. Can you keep the leg straight and control the movement with minimal shaking?
2. Shoulders
-
Flexibility: Can your arms reach overhead while keeping your back on the floor?
- Mobility exercise: Wall Angels - Standing against the wall, with elbows out inline with your shoulders, slowly slide your arms up and down without arching your back. Can you keep your hands and upper back on the wall?
3. Hips
-
Flexibility: Can you sit comfortably in a deep squat?
- Mobility exercise: Can you perform deep squats with a weight, getting all the way down past your knees without the back bending? 90/90 Hip Rotations are a mobility exercise that can help to move between internal and external hip rotation, focusing on control.
To see how these exercises should look watch our video here
So what does this mean for you?
Static stretching absolutely has its place - especially for helping your muscles recover after a workout and for calming your nervous system. But if your main goal is to move better, it’s worth shifting the focus slightly.
Don’t just chase looseness. Instead, train your body to actually use the range you’ve got. That’s where the real progress happens.
If what you’re really looking for is to feel strong, capable, and free in your movement - then mobility training is the key. And the best part? Once you start working on it, you’ll notice the difference not just in the gym, but in the way you move through everyday life.
