The definition of mobility is ‘the ability to move freely and easily’.
This means performing movements with control and without restriction. For example, using the deep muscles to control and hold a static position (standing quad stretch – the hamstring holding the heal close to the glutes as opposed to holding the foot with the hand).
The definition of flexibility is ‘the ability of a joint or series of joints to move through an unrestricted, pain free range of motion’.
This is the ability for joints to reach a greater range of movement, passively. For example, using little to no muscle control to hold a static position (standing quad stretch – holding the foot close to the glutes with a hand). Understanding the difference between mobility and flexibility allows you to have greater awareness of your body.
Why is Mobility and Flexibility Important?
Mobility is not just about being ‘loose’ in the joints. It’s about creating support and strength in and around the joint to move freely. It’s all well and good being flexible, but if there is no strength surrounding the joints, movement becomes more difficult and less controlled. This leads to an increased risk of injury. Mobility becomes increasingly important as we age due to a decreased range of motion in our joints, creating stiffness and sometimes pain.
Being flexible also has its benefits. To be mobile throughout the body, there needs to be a certain degree of flexibility available. The greater your flexibility, the greater range of movement achievable. However, it is important to note the way in which we control this range impacts upon our overall movement efficiency and potential injury risks. This highlights the difference between mobility and flexibility.
How can Pilates Increase Mobility and Flexibility?
Luckily, there are many ways to increase mobility! Using resistance is a great and simple way to increase the mobility within the targeted joints.
Mat Pilates uses body weight and the addition of props such as TheraBand’s to create resistance. Mat Pilates is a very functional way to create mobility in certain muscle groups/areas of the body as they can be easily isolated through controlled exercises.
Reformer Pilates is another great way to increase mobility and flexibility! The springs can both add assistance and create resistance during movements which helps strengthen those deep stabilising muscles. This allows the body to feel supported to move in and out of larger ranges of movement. As you continue to create more controlled mobility within joints, you increase your flexibility as well! Mobility and flexibility work hand in hand!
Tips on How to be Mindful of Mobility and Flexibility During a Pilates Class.
1. Don’t perform exercises to the very end of your range of motion!
Usually when we try to create excessive movements within the joints, we end up hanging off ligaments, creating instability and sometimes pain within the joint. Instead, focus on working within your own range of movement and once you become stronger and more stable, range can gradually be increased.
2. Move slowly!
Working quickly through movements allows the global muscles to take over (they don’t support joints). Instead, move slowly, focusing on control, precision and engagement of the deeper stabilising muscles throughout the exercise. This will also help elongate the muscles, creating more length and flexibility.
3. Mind-body connection!
Think about what part of the body is being ‘worked’. For a glute exercise, try to tap into the deep muscles which control the hip joint rather than an intense squeeze of the whole glute – you should feel a deeper ‘burn’ rather than a cramping feeling. Keep this mind-body connection in mind while stretching at the end of class. Taking slow, deep breaths, concentrate on the muscles and visualise them releasing and relaxing. Knowing the difference between mobility and flexibility can help you achieve the best results from your workouts.
Interested in learning more about increasing mobility and flexibility? Click here to read our instructor Zoe's simple tips to stretch effectively.
Interested in putting these tips into practice? Click here to learn more about our class types and how they may assist you in your everyday movement.
