Being flexible means having the ability to move your muscles and joints through their full range of motion. This is important for both your physical health and your performance in sports and other activities.
When you are flexible, your muscles are able to work more efficiently and you are less likely to experience pain or injury. In addition, being flexible can improve your balance and coordination. It can also help you to breathe more deeply and efficiently, which can lead to better overall health.
So whether you are a professional athlete or just looking to stay healthy and active, it is important to make flexibility a part of your routine.
In this guide, we will discuss everything you need to know about mobility and flexibility including…
What’s the difference between mobility and flexibility?
Mobility and flexibility are often used interchangeably, but mobility actually refers to the ability of a joint or group of joints to move freely in its full range of motion under active control.
Flexibility, on the other hand, is more passive; it describes how far you can stretch your muscles without pain or discomfort.
For example, mobility would be being able to squat to the floor whilst keeping your arms straight above your head, whereas flexibility would be being able to touch your toes from a standing position.
Why is mobility and flexibility important for everyone?
Mobility and flexibility are essential for reducing the risk of injuries, improving performance, and maintaining healthy joints.
When your muscles and joints are mobile and flexible, they can move through their full range of motion without restriction. This not only helps you stay injury-free but also allows you to move more efficiently and with a greater range of motion.
By improving your mobility and flexibility you can reduce your risk of aches, pains and general stiffness.
How do I know if I’m mobile and flexible?
The best way to determine whether you’re mobility and flexible is to take a mobility and flexibility test.
There are a number of different tests out there, but Health by Science have three exercises that help you to determine whether or not you are mobile and flexible.
How can I improve my mobility and flexibility?
There are many ways to improve mobility and flexibility. The most important thing is to remember is that the best technique is the one you do consistently, so try them all to find what works best for you!
– Static stretching
– Mobility drills (Yoga and Pilates)
– Progressive resistance training
Static stretching is a type of stretching where you hold a stretch for a period of time, usually 10-30 seconds. It can be very effective, however, it’s only effective for those people who really enjoy static stretching and do so daily. In our experience, the following methods are more enjoyable and beneficial.
There are a number of different static stretches that you can do, but the following are some of the most common:
Mobility drills (Yoga and Pilates)
Yoga and Pilates are two of the most popular methods of improving mobility and flexibility. Yoga is a Hindu discipline that combines breath control, meditation and physical postures, while Pilates is a system of exercise that focuses on strengthening the core muscles.
Mobility drills are a type of stretching that is often used in Yoga and Pilates. These drills involve moving your body through a range of motions, often using dynamic stretches (see below). mobility drills help to improve your mobility by increasing the range of motion in your joints. They are a great way to improve your flexibility, and many people find them more enjoyable than static stretching.
Progressive Resistance Training
One of the best ways to improve mobility is by strengthening the muscles that surround your joints, to help lengthen your range of motion. When these muscles are strong, they can act as a natural restraint to excessive joint movement, which can help to reduce the risk of injuries.
Strength training can help to improve mobility by increasing the range of motion at your joints because as your muscles become stronger, they are able to stretch further without experiencing pain or discomfort. Finally, strength training can help to improve mobility by increasing blood flow and lubrication to the joints, which can help to keep them healthy and free from stiffness.
Top 5 mobility exercises to improve your mobility and flexibility
There are many exercises that can help to improve mobility and flexibility, but the following five are some of the most effective:
Tips for maintaining healthy mobility and flexibility throughout life
Mobility and flexibility are two important aspects of overall health. Here are some tips for maintaining healthy mobility and flexibility throughout life:
– Practice mobility exercises regularly: one of the best ways to maintain healthy mobility and flexibility is by practising mobility exercises regularly. Mobility exercises not only help to keep your muscles flexible but also help to improve joint mobility. Try to incorporate some mobility exercises into your daily routine, and be sure to practice them during every workout.
– Practice progressive resistance training: Resistance training is another key to maintaining healthy mobility and flexibility. Regular strength training helps to keep your muscles strong and supple, which in turn helps to improve mobility and flexibility. Choose activities that you enjoy, so that you’ll be more likely to stick with them.
– Avoiding injury: finally, it’s important to avoid injuries, as these can set you back in your quest for healthy mobility and flexibility. Be sure to warm up before any physical activity, and listen to your body if it’s telling you to take a break.
Congratulations, you’ve made it to the end of our mobility and flexibility guide! We hope you now have a better understanding of what mobility and flexibility are, why they’re important for everyone, and how you can improve your own mobility and flexibility.
As promised, we have one final challenge for you before we wrap things up. Sign up for our 5×5 Mobility Challenge to see significant improvements in just five days! Thanks for following along and be sure to share this guide with your friends and family. They’ll appreciate it!