What s the main difference Between Mobility and Versatility

 

Mobility VS Flexibility (My Approach)

Video taken from the channel: SaturnoMovement


 

Flexibility vs Mobility | The Differences!

Video taken from the channel: GuerrillaZen Fitness


 

Mobility vs Flexibility: What’s the Difference, and Does it Matter For You?

Video taken from the channel: GMB Fitness


 

6. Stability vs. Mobility

Video taken from the channel: Performance Health Academy Network


 

Flexibility vs. Mobility: The Difference (IT MATTERS!)

Video taken from the channel: Mind Pump TV


 

Mobility Vs Flexibility (Difference Explained)

Video taken from the channel: FitnessFAQs


 

Mobility Drills vs Flexibility Stretches (Which is MORE Important?)

Video taken from the channel: ATHLEAN-X™


Flexibility is the ability of a muscle (s) to lengthen. Mobility on the other hand is the ability of a joint to move actively through a range of motion. A common occurrence I see in my practice is people who claim to have tight hamstrings. This person attempts to touch their toes and is unable to do so.

Put simply, flexibility is the ability of a muscle to stretch. Mobility is the ability of a joint to move. The biggest difference between mobility and flexibility is that in order to move a muscle through its range of motion with control (mobility), you need strength.

Which is. In a nutshell: Flexibility refers to the ability of a muscle to lengthen, whereas mobility refers to the ability of a joint to move through its full range of motion without restriction or discomfort. “So flexibility relates to muscles, mobility relates to joints,” says Dan McDonogh, senior manager of performance training and sports marketing at Under Armour. ‘Flexibility is passive while mobility is active,’ he added.

Put simply: flexibility comes down to the ability of the muscle to stretch whereas mobility involves the strength to hold this. Flexibility refers to connective tissues, like muscles, ligaments, and tendons, whereas mobility is talking about the ability of a muscle to move through its full range at the joint. If mobility is like a door swinging open, then flexibility is like pulling a rubber band. You can be flexible, but not mobile. What’s the difference between flexibility and mobility?

For starters, flexibility is the ability of your muscles to stretch and lengthen throughout a range, whereas mobility is actively moving a joint through a range of motion. Simply put, mobility refers to the movability of a joint, while flexibility refers to the elasticity of a muscle. “There is some overlap, as they both impact each other,” Braun says. “For instance, if muscles are tight (inflexibility), you won’t be able to take the. Flexibility and mobility are very closely related. “The biggest difference is that flexibility gives a person a greater range of potential mobility; however mobility requires motion in the joint itself,” says Camperlengo. “Plus, a person must have the necessary strength and control to utilize the body’s range of motion to full potential.”. “A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements.

A flexible person may or.

List of related literature:

Movement and Mobility I have used these terms interchangeably so far but it is probably worth clarifying what each means.

“An Introduction to Human Movement and Biomechanics E-Book” by Andrew Kerr, Philip Rowe
from An Introduction to Human Movement and Biomechanics E-Book
by Andrew Kerr, Philip Rowe
Elsevier Health Sciences, 2019

Before beginning the discussion, we need to distinguish between mobility and flexibility, and address the current controversy of, and misconceptions about, static stretching.

“NSCA's Guide to Tests and Assessments” by NSCA -National Strength & Conditioning Association, Todd A. Miller
from NSCA’s Guide to Tests and Assessments
by NSCA -National Strength & Conditioning Association, Todd A. Miller
Human Kinetics, Incorporated, 2012

Therefore, mobility should be thought of as a combination of flexibility and extensibility: the structure of a joint to allow motion combined with the ability of the involved tissue to lengthen and shorten while controlling that motion without any restrictions.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

8Measures proficiency in ability to engage in various prewalking types of mobility, with and without support, such as shifting weight from one foot to the other.

“Digest of Education Statistics, 2008” by Thomas D. Snyder, National Center for Education Statistics (U.S.), Sally A. Dillow
from Digest of Education Statistics, 2008
by Thomas D. Snyder, National Center for Education Statistics (U.S.), Sally A. Dillow
U.S. Government Printing Office, 2009

In horizontal mobility there is no change of status, whereas in vertical mobility there is.

“A Dictionary of Business and Management” by Jonathan Law
from A Dictionary of Business and Management
by Jonathan Law
Oxford University Press, 2016

Independent in mobility without impairment of lower limbs.

“Measuring Health: A Guide to Rating Scales and Questionnaires” by Ian McDowell
from Measuring Health: A Guide to Rating Scales and Questionnaires
by Ian McDowell
Oxford University Press, 2006

• Mobility: You need to possess enough range of motion to reach positions without being limited by a lack of mobility.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Although mobility is influenced by flexibility, these concepts are not synonymous, because the fluidity of movement patterns is also influenced by other factors, including strength, balance, and coordination.

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

Flexibility contributes to the ability to easily open the hand just enough to grasp a pencil or a glass, the ability to squat down to pick something up, and the ability to climb stairs.

“Functional Movement Development Across the Life Span E-Book” by Donna J. Cech, Suzanne Tink Martin
from Functional Movement Development Across the Life Span E-Book
by Donna J. Cech, Suzanne Tink Martin
Elsevier Health Sciences, 2011

While flexibility is the ability to elongate a muscle, such as when the hamstrings are stretched during a forward bend, mobility is a broader concept and involves the muscle and joint.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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87 comments

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  • The drawing and talk said mobile = less distance, but the message seemed like good mobility was longer distance and better result.

  • Hey man, Great vid!

    Quick question, what is the ratio that one should be practicing mobility versus flexibility?

    keep up the awesome work, and mix in a big mac here or there so we don’t feel so bad.

  • stretching doesn’t actually lengthen muscles! we still don’t know what happens when you get more flexible. right now the most famous theory is that your nervous system just adapts because it learns that that new range of motion is no danger for the body.

  • Thank you so much for this video, it helped me put two and two together in my own body and why I have chronic subluxations in certain areas. Thank you!!

  • Hello sir,I really like all your videos.U explain them in a scientific way and make the topic easy to understand.But the subtitles are not at all clear.Can u plz use some other colour combination instead of white subtitles in yellow background coz that really adds up to what u explain.

  • Dear Jeff, I’m having trouble with working out my lower body,I think I might be “buttwinking”, not just that but I also struggle placing the barbell on my back when squatting (have to widen my hand placement for it not to hurt as much). I’ve been told by others that I got good posture so I don’t know what to do, also I work as a package handler where squatting is part of what we do which is all the more reason why I want to correct my mobility/flexibility problem. My question to you is what are some easy stretches/drills I should do on the daily for optimal results? Is yoga an effective alternative too?

  • Hey Gabo,
    I also had shoulder dislocations due to a torn labrum and I also experience weakness in the end range of motion for shoulder flexion. May I ask what was your mobility routine to strengthen the shoulder in the end range of shoulder flexion?

    Right now I am training for a handstand and in a handstand, I feel some weakness/looseness in the armpit area which I feel is due to lack of strength at the end rage of shoulder flexion. You showed this in 10:53. Thank you!

  • hi guys
    i’m a football player and i’d like to know how can improve my flexibility?
    I know, there are al lot of articles about flexibility but i want to know your opinion..
    thanks

  • I saw you on a yoga vs calisthenics on FitnessFAQs and just had to subscribe to see more. I do love yoga so you got my attention lol

  • Nice video as always, Jeff. But while watching I was wondering if the “myth” is true that stretching weakens your muscles or reduces the muscle growth? Or if stretching just helps muscle recovery and flexibility?
    I’m thankful for any answer I can get, have a nice evening/day everyone!

  • The distinction between flexibility and mobility, as I understand is, flexibility is a phenomenon associated with muscles and mobility with joints. So you move your joints, and contact or elongate your muscles.

  • How is mobility also addressed during your workout during exercises? So your saying that my mobility actually increases during the bench, squat and deadlift? I don’t need todo additional dynamic stretches and mobility exercises to work on my mobility? And also static stretching is so boing that’s why I don’t do it. Any other solution?

  • This is great, I’ve been looking the difference in definition for ages. You explained it well. It would be great to see a detailed version too

  • Quick question:Can we fix postural deformities like rounded shoulders, scapular dyskynesis etc., By doing corrective exercises While being on a caloric deficit?

  • Hey Daniel I’m new to your Channel as I have recently discovered you. Your video on the mistakes you made was absolutely spot-on. I’m 60 years old and in great shape and I only wish that I had your mindset when I was your age. It was only in my 50s when I began to open my mind up and try other forms of exercise such as yoga and body weight exercises. And you’re so right in the beginning your growth is rapid and then plateaus. I was guilty of stubbornness and tried to will myself to do exercises that I had no business attempting as I did not have the proper Foundation. Unfortunately as brilliantly as you articulated this most people including myself have to learn the hard way. Thereby wasting many years and never achieving one’s full potential. Hope you stay healthy and continue producing great videos God bless.

  • What you use to look like when reaching your toes is what I look like now. You’re an inspiration and keep doing what you’re doing.

  • Hey Jeff, First off your videos are great. More meat heads need to watch this stuff. I would like to see a video on how to strengthen the legs, hips, gluts and etc without weight on your back or at least keeping it at a minimum. I’m fully aware technique and form is vital as well as a strong core when doing heavy squats for example. I’ve injured my back years ago and I got to the point where I could do squats again and started to reach heavier weight until I hurt myself. (was a stupid accident by another gym member) and I decided to avoid putting weight and my back and do body weight squats, jump squats and etc and I injured my back that way again. I know that part of my problem could also be other muscles being to weak and therefore my lower back compensating for those weak muscles. In other words, do you have any safe leg strengthening exercises that I can do without heavy squats or leg presses?

  • So would you say that stiff muscles is a result of lack of flexibility or lack of mobility or both or are tight and stiff muscles the same thing?

  • Hi FitnessFAQ, I like your Channel really much.
    Your type of training is exactly what i looking for. And I wanna ask you how do you train together work?
    I work from 8 to 17, have you any tips for me with training routine and noutrition?

  • The science back into our workouts… nice one Jeff. It helps to know the why behind the what, so that you do the what to your best too!

  • Yo gabo i heard a few times now thst u had some shoulder injuries, tbh i had labrum injury and any time i hang in pronated position on bar i get pain in left shoulder so muscle ups and pullups are pain, do you think that theme would be a good video for?

  • Great video’s.  Could you do something on wrist strength. How do you get round having very narrow wrists which can inhibit training.

  • Hey Jeff, how do I fix my asymmetric and winging scapula?  I have had shoulder pain for 3+ years and feel my scapula is causing this.  I just put up a video that shows my scapula issues and explains my shoulder problem. Thanks!

  • Hey Gabo, around 13 mins in you were about to start talking about stretching when sore but it cut to the monthly subrciptions & advertising???????

  • Also bloody hell I spent two days researching flexibility and mobility and I could’ve save a fuck ton of time by just. watching.this.video.

  • Very good video! I’ve a question: how many time per week do you train flexibility and mobility? Do you train them in separate session, and also far from your bodyweight training?

  • How doing Jeff I have questioning for you in the warm up screw up should that same warmup up be applied too the squats and the dead lift too.

  • this video is also pretty important for those who are new in the training of bodybuilding(natural or not, weight or bodyweight) and also want to constantly improve mobility for martial arts/combat sports.
    you can be big and quick and just as efficiently endurable on your fighting games. You should be able to achieve it by spending the time to unlock your flexibility along with your MA/combat sports training program to rehab for mobility after every weight training session. But you will have to make sure you try and correct your muscles slowly to avoid any uneccessary injuries.

  • Hey I really like all your videos and motivation / spirit, quick question do you online distance coaching? If yes I’m interested please send me your private email address to talk more details Namaste ��

  • At first I thought I get what he means. Flexibility is the ability of the muscle to be stretched either with the help or without outer force. Mobility is the ability to actively stretch the muscle without the help of outer force, merely done by the muscle connected to the mentioned part. But then the temperatur thing confuse me, I doubt if I get him right or not��

  • Hi Daniel you look in excellent form and I hope I can achieve great flexibility at the age of 40.

    when attempting to the side splits by working on my horse stance I cramp in my thighs very easily in seconds even though I have warmed up. Is it because I lack in muscle strength��

  • i’m so guilty of not warming up before working out, i’m gonna do better, the bands are really a good example, didn’t think warming up mattered that much. thanks

  • I was a gymnast in my youth and have kept up on my flexibility. Could being too flexible cause issues? I stretch regularly every day and wonder if some of my pain could be from over stretching. At 57 years old I stretch everyday and walk 4 miles religiously. I find myself rolling on the ball, (per your video which help tremendously), and on the foam roller, particularly for my sciatica pain.

  • Can you share your opinion on shoulder dislocations (with broom stick or resistance band)? I’ve been doing shoulder dislocations with a resistance band.

  • Great video, as always! I have never seen the Mobility drill from 00:57 but that’s amazing! I’ll have to try this out and work to that level of mobility and strength. Ten points, brother.

  • Thank you for short and comprehensive explanation.
    Could you tell us about calf muscle cramps?
    Would appreciate a lot your attention to this topic!

  • I’m 49yo and I don’t touch a weight before I’ve completed a 10 15 minute “Joint Mobility” routine from my neck to my ankles.  (total body)  The time variance depends on how I’m felling at the moment.  If a certain area of my body feels a little stiffer than another, I’ll give the stiff area a little extra work. 

  • Any chance you are releasing a mobility and flexibility porgramm? I know there are some out there, but most of them are made by martial artists or dancers who have been flexible all the their life.

  • Great video, once again! Quick question: How do you fit in core in your routine, do you do it separate to upper body and lower body or do you integrate it in?

  • I hope everything is fine. Please let us know why you have not been making frequent videos anymore. We will understand; but it gets a bit disappointing to be checking and not seeing anything.

  • Hi Excellent video i have one question will yoga and weight training work together will working out with weights stiffens the muscle can i just stick to yoga for a while.

  • Thanks for the videos Jeff…very helpful! I play racquetball…do you have any exercises to strengthen my wrists? Thanks in advance.

  • Just curious why you place your hands in the prayer position when you are doing the side to side lunges? I’ve seen other people do this, but don’t know why.Thanks.

  • Is there any change that you are going to put togheter a vid showing some exercise for increasing mobility? Also should I work more toward flexibility or mobility? ( I don’t have enough time to do both) thanks and great vid as always

  • Please tell us more about the spirituality of the Yoga exercise, the difficulties of control of the breath and the balance of the body simultaneously, tips and different mindset approaches. I will be happy to see that:) Came here today, I’m a subscriber from now on

  • Wow, you have an impressive flexibility and mobility. I saw that when you started you had a much lower flexibility, how did you do that? I´m less flexible than a rock and i get so frustrated when i stretch, people tell me that for some people it´s almost impossible to improve it. Could you give us some advice and full body stretching routines you used to achieve it?
    Thanks a lot Daniel, you do very good content, stay awesome 😉

  • Just found this channel and immediately subscribed! I’ve learned soo much already… So do I need flexibility or mobility to master a pistol squat?

  • Hey DM thanks for the vid, awesome content as always. I’d love to see one on the difference between eccentric and concentric, plus echoing someone else’s comment here to provide a visual of that to help understand? Many thanks!!

  • I think would be more helpful in something like this rather than try to just describe it also show the difference. Some people are more visual and by demonstrating is I think better than just hearing a bunch of words.

  • Quick question Jeff: I have very low mobility in my ankles, my flexibility is fine, but my tight ankles really get in the way of my squats. What is an exercise that will increase my ankle mobility?   +ATHLEAN-X™  and thanks in advance 

  • I’m training for an MMA fight in a few months. I’m not able to easily kick someone in the head. I always thought that some people were just really flexible but now I realize that flexibility and mobility can be trained but it takes time.

  • When I am searching for training related information your Youtube channel is the first point where I start and most of the time no further action has to be taken. Great video!

  • Really good instruction. Very clear. Thanks for this. To your point, I have heard the term “static” to describe flexibility and “ballistic” to describe mobility.

  • Curiosamente, el logaritmo de Youtube me trajo este video justo hoy que estoy de reposo y con medicación por una ciática provocada por una hernia discal L4-L5 y una protusión S1. Solía nadar y ahora hago sólo pilates. No consigo mejorarlas. Querría probar con calisténicos. Necesito recuperar flexibilidad. ¿Tienes sugerencias?

  • Flexibility is when you have to use your hand in order for your feet to touch your head…… Mobility is when you can touch your head with your feet without using your hand

  • A true teacher doesn’t just identify weaknesses and dismisses them, for example, as ‘naturally not flexible’. A true teacher finds ways around those, and makes people better. You’re a living example of a self-made teacher who’s always learning! Bravo!

  • I know you cuz of Thenx. Keep it up. I like the way you build shape strengh and flexibility at the same time. I’m working on my fitness lvl 4 months ago and gained 15 pounds with Chris Heria programs which is also good. Going to teach myself more with your tips. Thx brah.

  • Jeff I HAVE A QUESTION: You say: “stretch your muscles before bed”most of the people when they go to bed their muscles are “cold”. but aren’t your muscles supposed to be warmed up, before you stretch? or is it a myth?   @ATHLEAN-X™  and also a fructose video thanx!!!!

  • How do you know when you need to mobilise vs stretch? Obviously doing both would be best but is there some stuff you should look out for that could indicate if I should focus more on one or the other?

  • My dance trainer told me that too. She’d stretch me so hard id cry �� turn purple in the face… well… I plateaued. Now that I started calisthenics I feel more flexible, surprisingly… I guess because it’s not by EXTREME force anymore ��

  • Hey Gabo. Big fan. Just a question. Usually flexible people especially one who develop flexibility using passive stretching are not strong. So do you think that if the convert their passive flexibility into active flexibility, it will make them really strong? Foe example in the case of a contortionist.

  • You are honestly the person who I ever dreamed off. You are such an rolemodel for me.
    Thank you for being so honest with us.
    And Thank you
    ‘Just for everything
    You deserve all these good things that are going on by you at the moment.

  • Could you make a video on hip mobility, including specific stretches for mobility and the effect of hip mobility on athletic performance

  • Wish I knew this when I was young. Instead I killed my posture by spending my time in front of a computer. My neck/shoulder/spine are a mess. This turned into chronic injury and pain. Mobility and flexibility is so crucial for health.

  • so, when I wake up in the morning and I’m trying to touch my toe but I can’t, it’s a mobility issue. If im warmed up i can easily grab it. Correct?

  • Hello I’ve been doing yoga and mobility and flexibility stretching for almost a year now but I wanna know what would be the best option for stretching when your not doing mobility or yoga that day because I seen that doing yoga only 3 times a week is enough but what stretching would you do 5 of days in a week

  • The healthy body is, as you nicely pointed out, a colatteral benefit of doing yoga the right way by looking inside to actually access the unlimited possibility that the universe provides for all of us. Thank you for sharing your beautiful approach “mens sana in corpore sano”. You are very inspirational and a beautiful person inside and out. ��������

  • SaturnoMovement: I didn’t do any fancy things, I didn’t complicate anything

    Also SaturnoMovement: I did yoga, stretched after my work out, stretched throughout the day, stretched before bed, and stretched in the morning

  • Jeff, Awesome training info. I have two questions for you:
    1)Why is resting no more than 90 seconds between reps important? If I rest for say, 2 minutes, I could do way more, theoretically getting a more thorough teardown(?)’
    2)I use to be in good shape but stopped working out for about 20 years. I used to go by this: If I can’t recover in 48 hours, I was over training. Now, in my mid 50s, is that true(was it ever?) or do I add another rest day and allow 72 hours?

  • I’d really love to see a video about stretching in the office. No equipment, standing exercises for when we take breaks and sitting exercises while we are sitting in front of the computer. Could be to separate “follow up” routines 5 and 10 minutes long.

  • The true root/foundation of yoga is most definitely religious. Seeking the facts will bring to you the fact that every Yogi move has specific purpose relating to a particular belief. Yogi IS religious.

  • this man is my idol and he keep me motivated. even if i dont know him in personal i feel like this person is a greatgreat person… respect <3

  • I got really flexible becuase I did a lot of yoga while also losing wieght on my restricted calorie diet and lost like 20 pounds in 2 weeks.

  • Hello I really love your content but I really a beginner in this flexibility stuff where do I start will you bring beginners stuff out cheers

  • To a large extent muscle tightness comes from muscle weakness. Muscles become tight to protect the body from injury. When the body identifies a weakness or instability in and around a joint the body will tighten up to prevent injury.

  • so damn true. Training for mobility by loading the muscle allowed me to unlock a huge increase in how supple I was. Head to toe soon:) Thanks to Emmet Louis (y)

  • Could use a video on recommend stretching to perform before bed im doinh AX1 but there’s nothing on stretching, it just tells me to do it without showing me what and how

  • Bro you have a great physique but it’s not just from simple weight training. I’ve had an injury and it’s gotten me out of shape. where do I start. is it calesthenics, weights, yoga, foam rollers?

    Is there a book…because ideally I don’t want to just look good in want to function!.

  • flexibility is a muscle property,while mobility is related to articulations.. You can have a mobile shoulder, but you don’t have a mobile quadriceps, you can have or not a flexible quadriceps.

  • Please tell me about hamstring injury/debility: How is the best way to return, first training stretching and after some progress start with weights or calistenia, I mean because it is so tight and weak that few stretch above limit and few more weight can make a lot of soreness or even micro muscle tear… please advice for baby steps to normal steps like coming back from injury and a long inactive time. THANKS IN ADVANCE.

  • I’m studying to be a personal trainer and I follow your studies to the T. Thank you so much. I hope to be as knowledgeable as you someday w exercise

  • Watching the intro… realising I should not watch the rest… close the computer and start streching! thanks a lot for the simple intro

  • This is great information but where do you get the time to try and do cardio, weights and stretching? I want to learn handstands and planche and loose weight, but it’s hard to fit it all in with work and life

  • HEADS UP!!!    Just purchased Bodyweight Evolution. I had computer trouble on my end and Daniel went the extra mile to help me out and solve the problem. Great products and service. Thanks Again Daniel!

  • What is strange is I will be non flexible for weeks then suddenly randomly one day I can do the splits easily. I have stiff & flexible days randomly. I think its internal conditions of the muscle somehow. I wish i can figure out what food or whatever causes it.

  • Estupendo enfoque, como siempre. Felicidades por la autosuperación constante y la disposición para compartir tus conocimientos. Se aprende mucho de tus técnicas. Gracias.

  • Hi Gabo, thanks a lot for your work.. It really helps a lot! Wonder if you could do some videos about core strength?

    Keep up, you’re the best!