{"id":34446,"date":"2022-03-07T15:19:24","date_gmt":"2022-03-07T22:19:24","guid":{"rendered":"https:\/\/www.betternutrition.com\/?p=34446"},"modified":"2022-03-07T15:21:38","modified_gmt":"2022-03-07T22:21:38","slug":"flexibility-versus-mobility-whats-the-difference-and-why-does-it-matter","status":"publish","type":"post","link":"https:\/\/www.betternutrition.com\/conditions-and-wellness\/fitness\/flexibility-versus-mobility-whats-the-difference-and-why-does-it-matter\/","title":{"rendered":"Flexibility Versus Mobility: What\u2019s the Difference, and Why Does It Matter?"},"content":{"rendered":"

With the rise of social media, functional training and creative exercises, the distinction between the terms \u201cflexibility\u201d<\/strong> and \u201cmobility\u201d<\/strong> have become blurred. So which are you training, and more importantly, does the type of training you\u2019re doing support your goals?<\/p>\n

Let\u2019s look at the differences and how to train for each. Then, you can decide whether flexibility or mobility training (or both!) supports your fitness goals best.\u00a0<\/span><\/p>\n

Flexibility<\/b><\/h2>\n

When you\u2019re flexible, that means your muscles and fascia are able to fully lengthen. Fascia is like a cobweb that ties everything in the body together, and this lengthening ability is governed by your nervous system. Think of your nervous system as an orchestra conductor here. It\u2019s in charge of coordinating the \u201cstop\u201d and \u201cgo\u201d and fine tuning of everything in between.<\/p>\n

Stretches<\/a> are easy to identify because they often have familiar names like \u201chamstring stretch,\u201d or \u201ccalf stretch.\u201d When you perform them, you feel a gentle line of pull. While we often think of stretching as the only way to increase flexibility, this is not true. Instead, we can combine stretching with additional techniques that signal your nervous system to say, \u201cGo! Yes! Muscles and fascia, you can lengthen more!\u201d\u00a0<\/span><\/p>\n

Next time you work on your flexibility<\/strong>, instead of just stretching, follow these 5 steps to see how much further you can get:<\/p>\n

1. Warm up.<\/b><\/h3>\n

Have you ever tried to stretch cold taffy or another stretchy candy? It\u2019s so stiff and brittle that it will break before it fully lengthens. Your muscles and fascia are no different. If you want them to ease into new lengthened configurations, you need a 5- to 10-minute warm up first.\u00a0<\/span><\/p>\n

2. Use a ball, roller or vibration device.<\/b><\/h3>\n

Use a ball, roller or vibration device to find tender spots\/trigger points in the muscle you\u2019re about to stretch. Try to find two to three spots and then hold gentle pressure directly on those spots for 30 seconds. Gentle pressure means an intensity of three to five out of 10. More is not<\/em> better. When you use these prolonged gentle holds, parts of the nervous system start to relax. This allows your muscles to lengthen more.\u00a0<\/span><\/p>\n

3. Perform stretches in sets and reps.<\/b><\/h3>\n

If you have strength and physique goals, would you stop all of your lifts at one set? No! You know you need more sets if you want to see actual improvement. The same goes for stretching.<\/p>\n

Hold each of your stretches for three or 4 sets of 30 seconds. These repetitions and holds give your nervous system time to learn that you want something different for them. Like the trigger point release, aim for an intensity of 3-5 out of 10; more will only signal the body to tighten up and stop your efforts.\u00a0<\/span><\/p>\n

4. Breathe.<\/b><\/h3>\n

Many of us hold our breath when we work out or stretch, but breath holding tells the nervous system to go into \u201cfight or flight\u201d mode. In this mode, the muscles cannot relax and lengthen.<\/p>\n

Instead, back the intensity of your trigger point release or stretch down a few notches until you can exhale comfortably at least two to three times during each exercise.\u00a0<\/span><\/p>\n

5. Use it or lose it.<\/b><\/h3>\n

How many days per week do you stretch? Flexibility declines faster than strength or endurance. You really do have to use your newfound flexibility every day. You can use it by including stretching in your daily routine, or by finding ways to incorporate your new motion into your everyday activities or workouts.\u00a0<\/span><\/p>\n

Key points:<\/b><\/h3>\n